A)OLY
EMOM 8:
HANG [email protected]%
B)SWOD
EVERY 2’30” FOR 7’30”
BACK SQUAT 6X75%
EVERY 2’30” FOR 7’30”
PUSH PRESS 6X75%
C)CONDITIONING
“FRAN”
21-15-9
THRUSTERS(42,5/30)
PULLUPS
WOD 14/03/2019
Clase GRATUITA
A)OLY
EMOM 8:
HANG [email protected]%
B)SWOD
EVERY 2’30” FOR 7’30”
BACK SQUAT 6X75%
EVERY 2’30” FOR 7’30”
PUSH PRESS 6X75%
C)CONDITIONING
“FRAN”
21-15-9
THRUSTERS(42,5/30)
PULLUPS
A)OLY
EVERY 90″ FOR 12 MIN
3 CLEAN+1 JERK
1 60%
2-3 65%
4-5 70%
6-7 75%
8 80%
B)GYMNASTIC CONDITIONING
ALT EMOM 12
a)30″ KIPPING CHEST TO BAR
b)30″ NOSE TO WALL SHOULDER TAPS
c)30″ HOLLOW ROCK
d)50 DOUBLE UNDERS
C)CONDITIONING
“OPEN 13.2”
AMRAP 10:
5 SHOULDER TO OVERHEAD(52,5/35)
10 DEADLIFT(52,5/35)
15 BOX JUMPS(60/50)
A)OLY
EVERY 90″ FOR 12 MIN
3 POSITION SNATCH
1 60%
2-3 65%
4-5 70%
6-7-8 75%
B)SWOD
EVERY 2 MIN FOR 8 MIN
FRONT SQUAT 6X70%
C)CONDITIONING
“OPEN 19.2”
8 MIN AMRAP.+ BONUS:
25 TOES TO BAR
50 DOUBLE UNDERS
15 SQUAT CLEAN(61 / 38)
25 TOES TO BAR
50 DOUBLE UNDERS
13 SQUAT CLEAN (83/52)
IF IS COMPLETED…
25 TOES TO BAR
50 SOUBLE UNDERS
11 SQUAT CLEAN(102/79)…
A)SWOD
FRONT SQUAT [email protected]%
PUSH PRESS [email protected]%
B)CONDITIONING
ALT. EMOM 21
a)6 OTB BURPEES+6 DEADLIFT(110%BW/BW)
b)6 OTB BURPEES+25 DOUBLE UNDERS
c)6 OTB BURPEES+10 WALLBALLS(9/7)
A)PLYO
3 X TRIPLE CONSECUTIVE BROAD JUMPS
B)SWOD
BACK SQUAT PAUSE [email protected]%
STRICT PRESS [email protected]%
C)CONDITIONING
AMRAP 8:
15 THRUSTERS(40/25)
12 DB SNATCH(22,5/15)
9/9 MEDBALL TO TOES
