WOD 18112015

A. EMOM 12′: 1st- 3 SDHP 2nd- 30″ Side Plank 3rd- 30″ Side Plank (the other)   B. 3 Rounds for Time: 8 SDHP (60/40kg) 24 Deficit Push Ups 72 Hollow Rocks    

WOD 17112015

A. STRENGTH: Hang Power Snatch 3-3-3-3-3-3   B. AMRAP 12′: 3 Snatch (60/42’5kg) 6 Toes to Bar 9 Burpees over the Bar 12 WallBall Shots  

WOD 13112015

Para aquellos que ayer no pudisteis disfrutar del WOD…   For Time: 20m Handstand Walk Then, 2 Rounds of:      15 OHS (60/40kg)      15 Toes to Bar      12 Thrusters (60/40kg)      12 Chest to Bar      9 Squat Clean (80/60kg)      9 Deficit HSPU      6 Squat Snatch (70/47’5kg)      6 Muscle Ups 20m Handstand Walk  …

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WOD 12112015 “LA RUBIA’s BIRTHDAY”

A. STRENGTH: Squat Clean 3-3-3-3-3-3   B. “Elizabeth” 21/15/9 Squat Clean (60/42’5kg) Ring Dips  

WOD 11112015

For Time: 10 to 1 Wall Climb 2 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats  

WOD 10112015

A. STRENGTH: Back Squat 7-7-7-7-7-7   B. Tabata: Back Squat @50% of A then, 2000m Run  

WOD 09112015

A. EMOM 12′: Even – 8/12 Strict Toes to Bar Odd – 30/50 Double Unders   B. For Time: 50 Double Unders 40 Toes to Bar 30 Power Snatch (35/20kg) 20 OHS    

WOD 06112015 “FRIDAY TEAM”

For Time: 1600m Run 50 OHS (60/40kg) 100 V-Ups 150 Double Unders 50 SDHP (60/40kg) 100 WallBall  

WOD 05112015 “Chechu’s WOD”

Desde la familia de Queiron queremos mandar un abrazo enorme a Chechu y toda su familia. Ojalá tengas una pronta recuperación y podamos verte otra vez por el Box. Ánimo y un fuerte abrazo!!   A. STRENGTH: 3 Position Snatch 20′ to a Heavy Triple (High Hang, Hang and Full Snatch)   B. For Time: 30 Snatch (60/42’5kg) *   * Perform 7 Burpees Facing…

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WOD 04112015

A. STRENGTH: Shoulder Press 7-7-7-7-7-7   B. AMRAP 15′: 5 Russian Step (e.l.) (60/42’5kg) 10 Push Press (60/42’5kg) 15 Toes to Bar