Categoria: WOD

wod
” MARLA “
with 25′ running clock
50″ row – 10″ rest
40″ row – 20″ rest
30″ row – 30″ rest
20″ row – 40″ rest
10″ row – 50″ rest

score is total meters

wod
” kumite “
3 RFT
400mt run
15 burpees boxjump
9 power snatch

• rest 1′ –
  Rx 50/35
  scl 40/30
  beg 30/20

wod
” benedición “

amrap 4′
50 double unders
15 hspu
rest 2′
amrap 4′
50 double unders
3 rope climb
rest 2′
amrap 4′
50 double unders
air squats

MIDLINE
3 SETS
20 abmat situps
rest 1.30″

HERO WOD
” MC LAREN “

amrap 20′
3 thrusters ( 50% bw )
5 boxjump
7 pushup hand realise

team wod x 2 ( i go you go)
” Ballabylonia “

amrap 25 ‘
50 kcals
40 deadlift
30 hang power cleans
20 shoulder to over head
6 rope climb

rx 40 /30
scl 30/20

accessory work
amrap 30″ ON – 30″OFF x 5′
partner ” clap ” pushup

metcon
” black river “
buy in
60 wall ball shot 9/6
then…
4 rds
15/11 kcal air bike
12 thrusters
9 c2b
6BMU

• rest 1.30″ after each rnd –

wod
” vagabunda “
4 rds x 3’ON -2′ OFF

18 / 13 kcals row/ ski / bike erg / shwinn bike or 13 / 9 assault bike
10 db step over
max reps clean & jerk

rx 2 x 20 / 15 – 60/40
scl 2 x 15 / 10 – 40 / 30

wod
” AMAZONICA”

AMRAP 20′
5 strict hspu
10 pistols alt.
15 burpees target touch

core
team x 2
partner medball situp
3 x amrap 1*30
rest 30″

mobility
1′ x position
standing straddle stretch
90/90 glute L
90/90 glute R

wod
” taxi driver “

for time
25 ttb
30 db snatch alt
150 double unders

• rest 1′ –
  25 ttb
  20 db snatch alt
  100 double unders
• rest 1′ –
  25 ttb
  10 db snatch alt
  50 double unders

rx 1 x 20 / 15
scl 1 × 15 / 10 | one leg toes to bar or knee to chest | single unders x 2

HERO WOD

” 13 HEROES OF KABUL “

amrap 26′
31 double unders
25 pullup
23 pushup
23 air squat
23 abmat situp
22 ktb american swing
22 kcals
22 toes to bar
20 wall ball shot
20 boxjump
20 db snatch alt.
20 regular burpees
20 db thrusters

rx 20/15
scl 15/10