A. STRENGTH: Snatch Balance 3-3-3-3-3-3 B. OPEN WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42’5/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
A. SKILLS: Handstand Walk B. For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups
A. STRENGTH: Deadlift 5-5-5-5-5 B. 5 Rounds For Time: 30 Burpees 21 Deadlifts (80/50kg)
A. STRENGTH: Shoulder Press 3-3-3-3-3-3 B. EMOM 20′: 1st Min: 5 Pull Ups 10 Push Ups 15 Squats 2nd Min: 5 Push Jerk (70/55kg) 3rd Min: 3 Muscle Ups 5 HSPU 8 Kb Swing (32/24kg) 4rd Min: 250m Row
A. STRENGTH: Front Squat 5-5-3-3-3-1-1-1 B. 7 Rounds For Time: 5 Front Squat (80/65kg) 10 Wall Ball Shots 200m Run
A. STRENGTH: OHS 5-5-3-3-3-1-1-1 B. WORKOUT 14.1* AMRAP 10′ 30 double-unders 15 Power Snatch (35/25kg) * Este WOD ya lo hicimos en febrero… Es hora de comprobar progresos!!
A. STRENGTH: Strict Pull Ups 20′ to 2RM B. 2 Rounds of: 50 SDHP (35/20kg) 40 V-Up 30 Pull Ups
A. “Kelly” 5 rounds: 400 meter run, 30 box jumps 30 wall-ball shots B. Cash Out: 500 Double Unders
A. Every 90 seconds, for 15 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95 B. 15-12-9-6-3 Squat Clean (60/45kg) Toes To Bar HSPU
“POBRE DE VOSOTROS” A. STRENGTH: Thrusters 5-5-5-5-5 B. AMRAP 17′: 5 Thruster (50/35kg) 7 Burpees Over The Bar
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