Warm up

10Clean deadlift

10 muscle clean

10 rotaciones de codo en barra

10 front squat

1min machines

________

Fuerza  15:00

3 segundos pausa en el primer squat

1x [ 3 Pause Front Squats + 3 Front Squats ]

1x [ 3 Pause Front Squats + 2 Front Squats ]

1x [ 3 Pause Front Squats + 2 Front Squats ]

1x [ 3 Pause Front Squat + 1 Front Squat ]

1x [ 3 Pause Front Squat + 1 Front Squat ]

1x [ 3 Pause Front Squat + 1 Front Squat ]

Empezamos el 65% para terminar con un 90%

*Descansa 1 mins

_________

For time: 18:00

40/30 Ski Erg Calories o Row

— then –

5 rounds of:

15 Alternating Dumbbell Snatches, 22.5/17

Alternamos  entre  movimientos

2 Rope Climbs,  8 Strict Pull ups

– then –

50/40 row  Erg o Row

warm up

tabata_

5 Mov

_________

For time 18:00

20 Rounds for time:

1 Devils press

3 DB Shoulder to overhead

5 DBFront squats

10 Double unders

1x db 22.5/15

llevar control de rondas con FICHAS

_________

Rest 4:00

__________

For time 18:00

trabajo en parejas

7 rounds

10 bench press 60/40kg

5 strict pull ups

10 cal ab 15 bike erg

Rest 1:00 entre rounds

Warm up

4 clean deadlift

4 clean pull

4 muscle clean

4 front squat

4 squat clean

_____________

BARBELL  CONDITIONING

6 rounds for time:

30 Crossover Single Unders o

60 Simples Unders

(NO DOUBLE UNDERS )

3 Squats Cleans  90/60Kg (singles no T&G)

Time cap: 15 mins

____________

C)Wod

FOR TIME 14:00

Row, 500 m

25 Deadlifts, 50/35 kg

ski, 500 m

20 Power Cleans, 50/35

Row, 500 m

15 Shoulder-to-Overheads,

50/35 kg

ski, 500 m

10 Clean & Jerks, 50/35

PRE WOD

W_UP

The Girls

In a team of 2, for time 45min For time

Jackie

– 1.000m Row

– 100 Thrusters (20/10 kgs)

– 30 Chest to bar

A repartir

___

Nancy

(2 Round)

-400 m Run ( Juntos )

-30  Over Head squat 40/25Kg A repartir

____

Fran

42-30-18 reps por tiempo: –

Thrusters (40,5/25kg) – Pull ups

A repartir

______

Grettel

(3 rondas) por tiempo:

– 400m run (juntos )

– 42 Kettlebell swings (24/16

-24 -toe to bar

warm up

Tabata

A)WEIGHTLIFTING

4 MIN PARA APOXIMAR A TU 65% O RPE5

Sqaut  Snatch

3-3-3-2-2-1

EVERY 1:30 X 6 rounds

Empezamos al 65 % de tu 1 RM de squat   Snatch hasta un 85%+

________________

Wod

WOD INTERVALS

3 ROUNDS 12 MIN

For time:

In 3 mins

17/12 Bike Erg 15 / 10 AB Calories

9 push press 50/35

max reps in remaining time

box jump over

Warm up

30 seg palnk

5 inch worms

3 snatch deadlift

3 muscle snatch

3 muscle clean

3 power clean

1 :00 machines

_______________

FOR TIME:40:00MIN a reparti

18 Power snatch 50/35 Kg

14 Walk Wall

50 DU cada uno

18 Power clean 55/40

14 Walk Wall

50 DU cada uno

18 Power Snatches 60/45

14 Walk Wall

50 DU cada uno

18 Power clean 65/50

14 Walk Wall

50 DU cada uno

18 Power Snatches 70/ 55

14 Walk Wall

50 DU cada uno

In the remaning time Establecer 2 reps  Touch and go power snatch

Domingos de Fortuny!!!