April 30, 2019

SWOD:

Every 2 min 

6 pull-ups + hang snatches 

Rd 1-2 5@50%

Rd 3-4 4@60%

Rd 5-6 3@70%

Rd 7-8 2@80%

Rd 9-10 1@90% 

WOD:

Emom for 12 min (4 rds) Max reps 

Min 1 Max kB swings 55/35

Min 2 Max burpee box jump over 24/20”

Min 3 rest

April 29, 2019

SWOD:
back squat

10 min. for a heavy double

one shot 20 reps.

WOD: 

15 min amrap 

7/5 cal bike + one round of “HSPU The chief” 

3 power cleans 

6 HSPU

9 air squats 

Weight Increases every 2 rounds

135/95,155/105,175/110,195/115,215/120...... hasta q se seque el malecón

April 26, 2019

SWOD: 

Thrusters 

5x5 increase weight as u go 

WOD:

80 alt dB snatches 50/35

60 one db ohs 

40 wall balls 20/14 

20 one db oh lunges

April 25, 2019

WOD:

8 min to 

100 dubs 

Build to a max hang power snatch 

2 min break 

8 min to 

100 dubs

Build to a max hang power clean 

2 min break 

4 min to 

100 dubs

Max bar MU 

ACCESSORY:

30 Russian twist 

15 Russian kB swings 70/55 

4 rds

April 24, 2019

WOD # 1 

“Running Diane” 

21-15-9

Deadlift 225/135

Hspu 

400 mts run after every set 

Rest as needed 

WOD # 2 

“Benching Cindy” 

3 rds of Cindy 

12 bench presses 225/135 

2 rds of Cindy 

9 bench presses 

1 rd of Cindy 

6 bench presses