A. MOBILITY + SNATCH PREP

      3 Rounds of

   30 seg Downward Facing Dog

   30 seg 90 to 90

   30 seg Pipe/Banded pass Squat Position

   30 seg Pipe Squat Rotations

B. SNATCH – BARBELL CYCLING 

      Every 90 seg x 6 rounds

   5 Power Snatch

   5 Hang Power Snatch

   5 OHS

Weight:

   Rx 60/40

   Scaled 40/25

Objetivo

   Realizar el trabajo de barra en torno a los 45 seg

ó 1 minuto y descansar sobre los 30 seg.

   No tiene por qué ser Touch&Go.

C. OPEN 17.1

      For time

   10 Db Snatch

   15 Burpees Box Jump over

   20 Db Snatch

   15 Burpees Box Jump over

   30 Db Snatch

   15 Burpees Box Jump over

   40 Db Snatch

   15 Burpees Box Jump over

   50 Db Snatch

   15 Burpees Box Jump over

Weight: 22.5/15

Scaled: 17.5/10

Inch Box: 24/20

Cap: 20 min

A. WARM UP

      3 Rounds

   20 se Wall Sit

   20 seg Inch Worm

   20 seg Squats

   20 seg Shuttle Sprints

B. STRENGTH 20´

      Back Squat

   1 x 5 reps   80%

   2 x 3 reps   85%

   3 x 1 reps   90%

C. THRUSTER STAMINA

      EMOM 10´

   10 Thruster

      – Rest 3 min –

      EMOM 5´

   6 Thruster

Rx 50/30 – 60/35

Scaled 40/25 – 50/30

Objetivo:

   Buscar un peso con el que puedan aguantar las

10 reps durante los 10 min y luego mantener las 6

reps con el aumento de peso.

ENDURANCE

A. CORE WORK

      Every 1 min x 12 min

Even

      1 Complex

   10 V-Up Altern

   5 V-Ups

Odd

      1 Db Complex

   10 Deficit Db Lunges (5-5)

   10 Deficit Db Deadlift (unilateral)

B. CONDITIONING 35 MIN

      2 Rounds

   2000/1700m Row

   1000m Run

   50 Burpees Box Jump 24/20 inch

A. WARM UP

   2000m Row/Ski

   Every 1 min 5 Burpees (both athlete)

B. PARTNER WOD

      AMRAP 30´

   10 Pull Ups

   10 Cal Air Bike/Bike Erg

   10 HSPU

   1 Rope Climb

   20 Pull Ups

   20 Cal Air Bike/Bike Erg

   20 HSPU

   2 Rope Climb

   ….

A.WARM UP

      3 Rounds

   30 seg Armless Prayer

   30 seg Inch Worm (to stand up)

   30 seg Tempo Front Squat

   30 seg One leg Good Morning

B. BARBELL CYCLING CLEAN

      Every 90 seg x 6 rounds

   4 Power Clean

   4 Hang power Clean

   4 Front Squat

   4 STOH

Rx 80/55

Scaled 60/42.5

C. OPEN 18.1

      AMRAP 20´

   8 Toes to Bar

   10 One Db hang Clean & Jerk 22.5/15

   14/11 Cal Row

A.WARM UP

      3 Rounds

   20 Sit Ups

   20 Mountain Climbers

   200m Run

B. STRENGTH 20´ DEADLIFT

   1 x 5 reps   80%

   2 x 3 reps   85%

   3 x 1 reps   90%

Between Effective Sets

   20 Db Pendlay Row (10/10)

C. WOD

      10 to 2

   Bar Muscle Ups

      Between Set

   12 Kb Snatch 24/16

   12 Kb Over Head Lunges

Scaled: Junping Bar Muscle Ups/ Banded Muscle Ups

ENDURANCE

A. WARM UP

      3 Rounds

   30m Walk Weiter (Db)

   15m Over Head Lunges

   30 Altern Pike Ups

B. INTERVALS

      Every 20 ON 40 OFF x 12 rounds 

      Every 30 ON 30 OFF x 12 rounds 

      Every 40 ON 20 OFF x 12 rounds 

   Row

   Ski

   Air Bike