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Home WOD (26/04/2020) WOD A 2 SETS OF *SHOULDER CIRCUIT* + BEAR CRAWL, 20 YD FORWARD + 20 YD BACKWARD WOD B TABATA WARM-UP (20″ on / 10″ off ) 3 SETS: STRADDLE PULSES, 20 SECS REST 10 SECS PLANK WALKS, 20 SECS REST 10 SECS JUMPING SQUATS, 20 SECS REST 10 SECS PLANK SHOULDER…

Home WOD (25/04/2020) WOD A (WARM-UP) 2 SETS OF: 6 SINGLE DB/BAG PACK SWINGS 6 FRONT DB/BAG PACK LUNGES 6 SINGLE DB/BAG PACKPRESS 6 SINGLE DB/BAG PACK THRUSTERS 6 WINDMILLS REST 1 MIN (AND SWITCH SIDES) WOD B HERO WOD “HOTEL HELL” FOR TIME: 100 HANG CLEAN THRUSTERS 5 BURPEES AT THE TOP OF EACH…

Home WOD (10/04/2020) WOD A 2 SETS OF BEAR CRAWL 10 MTS FORWARD + 10 MTS BACKWARD WOD B TABATA WARM UP (20″ON/10″OFF) 3 SETS: STRADDLE PULSES, 20 SECS REST 10 SECS PLANK WALKS, 20 SECS REST 10 SECS JUMPING SQUATS, 20 SECS REST 10 SECS PLANK SHOULDER TAPS, 20 SECS WOD C LLENA MOCHILA DE LIBROS,…

Home WOD (23/04/2020) WOD A 2 SETS OF 6 SINGLE DB/BAG PACK SWINGS 6 FRONT DB/BAG PACK LUNGES 6 SINGLE DB/BAG PACKPRESS 6 SINGLE DB/BAG PACK THRUSTERS 6 KETTLEBELL WINDMILLS REST 1 MIN (AND SWITCH SIDES) WOD B EVERY 2 MINS FOR 18 MINS, ALTERNATING BETWEEN: 20 DEATH MARCHES 3 L/3 R TURKISH GET-UPS SIDE…

Home WOD (22/04/2020) WOD A 2 SETS OF WALOUKT PUSH-UP, 1 MIN RUSSIAN BABY MAKERS, 30 SECS SIDE PLANK, L 30 SECS/R 30 SECS ALTERNATING COSSACK SQUATS, 30 SECS HIGH KNEES, 1 MIN WOD B 30″ MAX REPS / 30″ REST, EVERT MIN FOR 21´ MAX REP SQUAT JUMPS, 30 SECS REST30“ MAX REP BURPEES,…

Home WOD (21/04/2020) WOD A AMRAP 6´(WARM-UP 10 MOUNTAIN CLIMBERS 10 (DB OR BAG PACK)ROW 10 SQUAT LAT JUMP OVER DB WOD B 2 X HERO FRAN 21–15–9 -TOWELL STRICT PULL-UPS/FEET OVER CHAIR -DB/BACKPACK TRUSTER REST 2 MIN WOD C REVERSE TABATA 10″ON / 20″ OFF -LSIT HOLD -JUMPING LUNGES – MAX PUSHUPS REST IN PLANK

Home WOD (20/04/2020) WOD A 2 SETS OF 60 JUMPING JACKS 10 L/10 R BIRD DOGS BOTTOM AIR SQUAT HOLD, 1 MIN 10 RUSSIAN BABY MAKERS ALTERNATING SHOULDER TAPS, 1 MIN 10 BURPEE TUCK JUMPS WOD B 5 ROUNDS, 1 MIN PER STATION, OF: WIDE STANCE AIR SQUAT SUPERMAN HOLD REVERSE SNOW ANGEL REST 1…

Home WOD (19/04/2020) WOD A TABATA (20″ ON/10″ OFF) 2 SETS EACH OF: SINGLE-ARM PLANK REVERSE LUNGE SIDE PLANK AIR SQUAT HOLLOW HOLD PLANK SHOULDER TAP V-UP BEAR CRAWL FROG JUMP WALKOUT PUSHUP WOD B 5 CYCLE OR AMRAPS: AMRAP IN 5 MINS OF: 100 HIGH KNESS 50 ALTERNATING DUMBBELL SNATCHES 50 ALTERNATING SINGLE LEG…

Home WOD (18/04/2020) WOD A 2 SETS OF WALKOUT PUSH UP, 1 MIN RUSSIAN BABY MAKERS, 30 SECS SIDE PLANK, L 30 SECS/R 30 SECS ALTERNATING COSSACK SQUATS, 30 SECS HIGH KNEES , 1 MIN WOD B CROSSFIT.COM WOD FOR TIME:⁣⁣ 50 DUMBBELL DEADLIFTS⁣⁣ 50 ABMAT SIT-UPS⁣⁣ 50 BOX STEP-UPS⁣⁣ 50 SINGLE-ARM DUMBBELL THRUSTERS⁣ ♀…