WOD 21/02/2020
A)SWOD WORK FOR FRONT FOOT ELEVATED SPLIT SQUAT 1 RM WORK FOR ONE HAND KB STRICT PRESS 1 RM B)AMRAP 9: 10 KB HEADCUTTER(24/16) 10 TOES TO BAR 10 TARGET BURPEES
WOD 20/02/2020
A)OLY WORK FOR POWER CLEAN 1 RM B)»SEAL SCREENING TEST» 2 MIN FOR MAX. PERFECT PUSHUPS 2 MIN FOR MAX. CURL UPS MAX UNBROKEN STRICT PULLUPS 500 M SWIM FOR TIME RUN 1,5 MILES FOR TIME
WOD 19/02/2020
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 MIN FOR 8 MIN DEFICIT DEADLIFT 75% C)METCON 3 RFT: 20 DB SNATCH(22,5/15) 200 M RUN 20 DB CLEAN&JERK(22,5/15) 30 DOUBLE UNDERS
WOD 17/02/2020
A)OLY WORK FOR CLEAN&JERK 1 RM B)SWOD EVERY 2 FOR 8 MIN 1 ENDERTON FRONT SQUAT COMPLEX 75% C)CONDITIONING AMRAP 8: 21 WALLBALLS(9/7) 15 BOX JUMPS(60/50) 9 CLAPPING PUSHUPS
WOD 14/02/2020
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12: a)6-10 STRICT HSPU b)30″ L-HANG c)40″ DUCK WALK d)50 DOUBLE UNDERS C)CONDITIONING 4 RFT: 20 WALLBALLS(9/7) 12 CHINUPS 10 FRONT RACK LUNGES(60/40) 12 TOES TO BAR
13/09/2017 SUMMER TETRATHLON
A)AGON I POWER CLEAN 1 RM(3 INTENTOS BAJO TABLA SYNCLAIR) B)AGON II «SAND,SPRINTS & SODA» 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN C)AGON III «BUNNY FRANNIE» 21-15-9 THRUSTERS(42,5/30) PULLUPS BOX JUMP OVERS D)AGON IV «RAMSÉS DE MOTHERFUCKER» 10 HSPU 20 TOES TO BAR 30