En Trios For Time: 150 DB Squat Snatch@ 22/15  150 Wall Balls @ 20/14 150 Push Ups  Cada 4 mins: 10 Syncro Burpees + 100 mt sprint Run tiempo rest: Max  reps : DB Snt / Wall balls / Pull Ups Mientras a1: work,  a2: Hs hold a3: Dead Hang  

Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 200 DU* 1600m Run together 200 DU* 2000m Row* *Repartir any how *A1: Work / A2: 2 KTB Hold Si las KTB tocan el suelo en algún momento del WOD (excepto en la carrera) Partner Run 150m

Metcon (Tiempo) BODY WEIGHT DIANE FOR TIME 21-15-9 DL @Bw HSPU TC 6′ Weightlifting (Front Squat) 5′ EMOM 3 Front Squats @ 75-80% Metcon (Tiempo) FOR TIME 20 HP Snatch @ 50/35 15/12 Cal Row/AB/Ski 10 OH Squats 15/12 Cal Row/AB/Ski 20 HP Snatch 15/12 Cal Row/AB/Ski TC 9′

Gymnastics (Chest-To-Bar Pull-up) 3 SETS 90″ AMRAP 150m Sprint Run Max KC2B PU Rest 90″/AMRAP Metcon (Rondas y Reps) RUN CINDY 20′ AMRAP 5 Pull ups 10 Push Ups 15 Air Squats * Cada vez que se realizan 3 rondas, 500m run

Gymnastics (Pull-up) Test: Max Strict C2B Pull Ups UBK *No Strict PU: 1) Low Bar PU 2) Eccentric PU Skill Gymnastic Kipping Pull Up Metcon (Rondas y Reps) 4 x 3′ AMRAP 100m D-Ball Walk @ 50/30 Max Rounds of Cindy rest 60″/AMRAP *Retomando Reps

Weightlifting (Clean and Jerk) Build 1RM en 6 sets rest: 2′-3′ TC 18′ Skill BARBELL CYCLING Grace 30 Clean-and-Jerks (135/95 lbs) aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.

1000 meters row For time 1000 meters row Weightlifting (Snatch) Build a 1RM en 5-6 sets rest: 2′-3’/set Isabel For Time 30 Snatches (135/95 lbs) Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch). A variant of this WOD that substitutes clean-and-jerks for snatches is “Grace”.

Weightlifting (Clean Pull) 6 Sets 2’/set 1×4 @ 60% 1×4 @ 70% 1×4 @ 80% 1×3 @ 90% 2×2 @ 100% Metcon (Tiempo) “POWER ELIZABETH” FOR TIME 21-15-9 PCL @ 60/40 Ring Dips -TC 10 mins-

A) Build a 1RM BACK SQUAT w/Red Band en 5-6 sets Rest: 2’-3’/set B) -FRAN- 21-15-9 Thrustes @ 40/30 Pull ups

– Wendler Semana 9 – A. 5 x 5 Back Squat 90%1rm + 5kg 55% x 5, 65% x 5, 75% x 5,  80% x 5, 85% x 5+ B. -Helen- 3RFT Run 500 mts 21 KBS @24/20 12 Pull Ups

A. Press Banca   5 x 3 / set 2′ Rest: DB Lateral row – full control B. Team Wod: -20’AMRAP- En parejas alternar full rnds A1: 1 Rnd Estrict Cindy + 10 Du’s (+10 cada rnd) A2: D-Ball bear  Hold

-Post Open Week 6- A. Back Squat 5 x 3 @90%1rm 60% – 70% – 80% – 90% x 3+ B.MetCon “KAREN” For Time: 150 Wall Balls @ 20/14 Time Cut: 7 mins

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