CONDAL BEACH WOD 18.3 En Equipos de 4 integrantes 3RFT: Round1: Team Run 400 mts  + Team Paddle Swimg 300 mts then: *100 Paddle Board Thursters + 30 Syncro Burpees Over Board Round 2: Team Run 400 mts  + Team Paddle Swimg 300 mts then: *200 Paddle Board OH Alt Lunges + 30 Syncro Push Ups then: Round 3: *100 Paddle Board  GTO + 30 Syncro Inverted toes to board

3 ROUNDS FOR QUALITY 20 DB/KTB Floor Press top to top (10 x arm) 2-2-2 Weighted Pull Up w/DB* 90″ Rest *Descansar 15″ cada 2 Reps (Cluster) **No weighted PU sub: Strict Pull ups o Max time Hold on top Metcon (Tiempo) FOR TIME 15-12-9 Thrusters @ 40/25 Pull Ups 12-9-6 Thrusters @ 45/30 C2B 9-6-3 Thrusters @ 50/35 BMU TC 20′ ADV: 43/30 – 50/35 – 60/40

Warmup En Tabata Style warm up the movements then: C.O.R.E with Plate if able 25 Hollow Rocks 25 v/ups 25 Russian Twist 25″ sec Hollow Hold 25 Russian Twist 25 OH Plate sit Ups 25 Back extensions 25″ Arch hold Metcon (Reps) En Trios 30’AMRAP Mientras Atleta 1: Run 1km, Atleta 2-3 acumulan Max Calorias Alternar estaciones cada vez que un atleta termine la carrera, el fin es que cada

Weightlifting (Snatch) 16′ EMOM M1 – M4: 3 Snatch grip Push Press M5 – M8: 3 Snatch Balance M9 – M12: 2 Hang Sqt. Snatch M13 – M16: 1 Sqt. Snatch @ Build a Heavy Rep Metcon (Tiempo) FOR TIME 12 Sqt. Snatch @ 40/30 500m Run 9 Sqt. Snatch @ 50/35 500m Run 6 Sqt. Snatch @ 60/40 500m Run 3 Sqt. Snatch @ 70/45 ADV: +10/5 KG

Metcon CORE NOT FOR TIME 1′ Ring/Box L-Sit Hold 2′ DBall Bear Hold 30″ Ring/Box L-Sit Hold 1′ DBall Bear Hold 15″ Ring/Box L-Sit Hold 30″ DBall Bear Hold TC 7′ Then: 300m KTB Farmer Walk (150m x2) TC 5′ Metcon (Reps) PARTNER WOD 15′ AMRAP 10/7 Cal Row 10 T2B Max Ring Dips UBK *Alternar full rounds **Anotar la suma total de las reps ADV: Max RMU

Metcon (Reps) 5 ROUNDS 60″ Max Cal Row 60″ Max DU 60″ Max Cal AB/SKI 60″ Rest Then: R1: 300 mts Run For time R2: 400 mts Run For time R3: 800 mts Run For time R4: 400 mts Run For time R5: 300 mts Run For time *El reloj se reinicia 2 mins despues del que primer atleta vuelva al box *Anotar la suma total de Reps y el

Metcon 4 ROUNDS BB Single leg DL x 8-10 each leg 30” Rest 2 DB/KTB Z Press x 8-10 30” Rest 20″ Max Cal Row/AB/Ski Metcon (Reps) 5x 2’ AMRAP 20/16 Cal Row/AB/Ski Max T2B 2’ Rest

Metcon (Tiempo) FOR TIME 1600m Run (entrando al pasaje) 50 Burpees 50 Sit Ups 150 DU 50 Burpees 50 Sit Ups 1600m Run Mod 1: 800m Run 30 Burpees 30 Sit ups 100 DU o 2’ Práctica 30 Burpees 30 Sit Ups 800m Run Mod 2: 500m Run 20 Burpees 20 Sit Ups 75 DU o 2’ Práctica 20 Burpees 20 Sit Ups 500m Run

Weightlifting (Clean and Jerk) 6 Sets 2’/Set 3 Stop Halting CL DL + Sqt. CL from 2” Below Knees + Sqt. CL @ 70/80% @Rest: Pistols Prog Then:En 3 Sets build a Heavy Squat Clean Metcon (Rondas y Reps) Nasty Girls V2 13’Amrap 50 Alt Pistols 7 Muscle Ups 10 Hang P. Clean @ 70/50 Rx+ 3RFT Nasty Girls V2 3 Rounds for Time 50 Pistols (alternating legs) 7 Muscle-Ups

Metcon FOR QUALITY 50/40 Ring Rows feet eleved *Cada brake: 5 Weighted Push Ups T.J. JT FOR TIME 21-15-9 HSPU RING DIPS PUSH UPS TC 15’ Mod: 15-12-9

Weightlifting (Overhead Squat) 12’ EMOM M1: Max. S.C2B* M2: Build a 3RM OH Sqt ADV: Max S.RMU OH Sqt. From ground *No S.PU sub: Max time Hold PU (arriba) Metcon (Reps) Anotar reps S.C2B Rx+: Reps S.RMU Metcon (Rondas y Reps) 10’ AMRAP 2-4-6-8-10-12…etc OH Squats @ 40/30 Box Jump @ 60/50 50m Sprint Run after each round ADV: 50/35

Weightlifting (Weighted Dip) BUILD A 3 RM 5 Sets 3’/Set @ Rest: 10 DB Row Metcon (Rondas y Reps) 10’ AMRAP 15 AKTBS @ 24/16 10 Wall Balls @ 20/14 5 Box Jump @60/50 2 Rope Climb ADV: KTB @32/24 WB @30/20 1 Legless RC + 1 RC