Home WOD 15/05/2020 WOD A AMRAP 6′ 30m BEAR WALK 10 SIT-UP 10 SUPERMAN 10 GLUTE BRIDGE 30m MONSTER WALK 20” HOLLOW ROCKS WOD B EMOM 30′ 50m HIGH KNEES KIPPING 30 ALTERNATING DUMBBELL SNATCH / BACKPACK GTO (SCALED) 20 GOBLET SQUAT 50 JUMPING JACKS 30 ATHLETIC BURPEES
Home WOD 13/05/2020 WOD A FOR TIME 20′ SNATCH WARM-UP https://www.youtube.com/watch?v=FMoLywa2FKU WRIST ROCKS https://www.youtube.com/watch?v=qhIH5DbNSEU WOD B AMRAP 6′ 20 DUBS / SPEED ROPE (SCALED) 10 SIT-UP 10 GOBLET SQUAT 10 GLUTE BRIDGE (ISOMETRIC HIP FLEXION) / GLUTE BRIDGE (SCALED) 10 ATHLETIC BURPEES WOD C FOR TIME CAP 25′ 2 ROUNDS OF 42 MOUNTAIN CLIMBER 12 SINGLE DUMBBELL THRUSTER 42 MOUNTAIN CLIMBER 9 DB HANG CLEAN AND…
Home WOD 12/05/2020 WOD A MOBILITY SAMSON STRETCH 2 x 2′ BOTTOM DIP STRETCH 2 x 2′ TRICEP STRETCH (BANDED) 2 x 2′ WOD B EMOM 8′ (1′ CADA ESTACIÓN MAX REPS) BEAR WALK SIT-UP KB DEADLIFT KB SWING (RUSSIAN) WOD C CLEAN WARM-UP https://www.youtube.com/watch?v=NlRZm4nYB9o&t=4s WOD D (RX) AMRAP 20′ 4 WALLCLIMBS 8 SINGLE DB ROW (BENCH) (8 LEFT +…
Home WOD 11/05/2020 WOD A MOBILITY PICA WARMUP (SNATCH) https://www.youtube.com/watch?v=FMoLywa2FKU WRIST ROCKS https://www.youtube.com/watch?v=qhIH5DbNSEU WOD B AMRAP 4′ 20 PLANK SHOULDER TAPS 20 POGO JUMPS 10 HORSE SQUAT (WIDE STANCE) WOD C (RX) FOR TIME BUY IN 100 DUBS THEN 5 ROUNDS OF 10 KB DEADLIFT 10 GOBLET SQUAT 10 HSPU (KIPPING) THEN 100 DUBS WOD C (SCALED) FOR TIME BUY IN 100 POGO JUMPS THEN…
Home WOD 09/05/2020 WOD A SNATCH WARM-UP (PICA) https://www.youtube.com/watch?v=FMoLywa2FKU&t=2s WOD B HERO WOD SATURDAY FOR TIME: -CASH IN RUN 2K /(SI NO PUEDES CORRER, 10` MIN ENTRE JUMPING JACKS, OR HIGH KNESS) 3 ROUNDS OF: 26 BURPEES 26 SITUPS 26 AIR SQUAT 26 PUSHUPS 26 LUNGES -CASH OUT RUN 2K
Home WOD 08/05/2020 WOD A EMOM 24′ 1′ SINGLE-ARM PLANK 1 ‘SINGLE-ARM PLANK 1′ REVERSE LUNGE 1′PLANK (ELBOW) 1′PLANK (ELBOW) 1′ SQUATS 1′HOLLOW ROCK HOLD 1′ SHOULDER TAPS (BENCH) 1′ REPSV-UP 1′ BEAR WALK 1′FROG HOPS 1′ WALKOUT TO PUSHUP B+C+B+C (CON 1` MIN DE DESCANSO ENTRE AMRAPS) WOD B AMRAP 6′ 50 DOUBLE UNDERS 20 BOX STEP UP WITH BAG 10 SHOULDER…
Home WOD 06/05/2020 WOD A AMRAP 6′ 20 LATERAL HOPS 8 WALKOUT TO PUSHUP 20 SIT UPS 16 LUNGES WOD B HERO WOD: “GOODELL” 5 ROUNDS FOR TIME 400 MTS RUN/ 1:30” HIGH KNEES 20 WALLBALL / DB THRUSTERS 14 KT SWINGS / DB SWINGS / BACKPACK SWINGS 38 REPS OF “X” ROUND 1: PUSH-UPS ROUND 2: AIR SQUATS ROUND…
Home WOD 05/05/2020 WOD A AMRAP 8′ 20 JUMPING JACKS 10 BURPEES 20 SQUATS 10 PUSH UP + MOUNTAIN CLIMBER 20 BENT OVER BACKPACK ROWS 10 SQUAT TUCK JUMP WOD B 21-15-9 STRICT PULL-UP DOUBLE DB THRUSTER WOD C EMOM 12′ MAX TIMESTATIC WEIGHTED BULGARIAN SPLIT SQUAT (LEFT) MAX REPS BULGARIAN SPLIT SQUATS (LEFT) MAX TIME STATIC WEIGHTED BULGARIAN SPLIT SQUAT (RIGHT) MAX…
Home WOD 04/05/2020 WOD A EMOM 8′ -OH DUMBELL CARRY 30” EACH SIDE -HORSE SQUAT (LOS PIES LO MAS SEPARADOS POSIBLE) -PLANK TO PIKE -HOLLOW KNEE FLEX WOD B 4 ROUNDS FOR TIME 15 STRICT HANDSTAND PUSH-UPS 30 SINGLE DL NOTA: ROUNDS FOR QUALITY REST AS NEEDED WOD C 16′ AMRAP 16 DUMBBELL SNATCH 100 DOUBLE UNDERS
Home WOD 02/05/2020 WOD A EMOM 12′ MAX REPS HIGH KNEES MAX REPS WALKOUT TO PUSHUP 1′ WALL SIT HOLD MAX REPS JUMPING JACKS PLANK AND TWIST MAX REPS REVERSE LUNGE WOD B 10 ROUNDS FOR TIME 400m RUN / 1’30” HIGH KNEES 15 THRUSTER 1′ REST NOTA: TRHUSTERS = CON MOCHILA/ MANCUERNA/ A UNA MANO A DOS MANOS… COMO QUERAIS.
