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

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 (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 (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

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

Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 1600m MB Run @20/14 (2 Vueltas grandes entrando hasta al final del pasaje) 2000m Row* *Cambiar cada 200m

Weightlifting (Hang Squat Snatch) Every 90s, (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Build over the course of the three sets. Followed by…. Every 90 seconds (3 sets): (Snatch Push Press + Overhead Squat with Pause) x 4 reps (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps) Build over the course

Weightlifting (Deadlift) BUILD A 1RM 6 Sets 3’/Set Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping HSPU S1: 87-90% x 1-2 reps S2: 92-95% x 1 rep S3: 95% – 100% x 1rep S4: 100% – +100% x 1 rep S5: +100% x 1 rep S6: +100% x 1 rep Diane 21-15-9 Reps For Time Deadlift (225/155 lbs) Handstand Push-Ups Metcon TIME CUT 7′

Weightlifting (Bench Press) BUILD A 1 RM 5 Sets 3’/Set @ Rest: 10 Ring Rows Feet eleved Metcon (Tiempo) 3 RFT 500m Run 20 Alt. DB Snt. @ 22’5/15 15 T2B TC 15′

Metcon (Tiempo) PARTNER WOD FOR TIME 3 ROUNDS 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees 100/80 Cal Row 2 ROUNDS 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees 100/80 Cal Row 1 ROUND 30 RKTBS @ 32/24 30 Box Jump Over @ 60/50 30 Burpees *Dividir todo any how (A1: Work / A2: Rest) TC 30′

Weightlifting (Back Squat) BUILD A 1RM 6 Sets 3’/Set Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping Pull Ups S1: 87-90% x 1-2 reps S2: 92-95% x 1 rep S3: 95% – 100% x 1rep S4: 100% – +100% x 1 rep S5: +100% x 1 rep S6: +100% x 1 rep Fran 21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups Metcon (Tiempo) ADVANCE