Metcon (Rondas y Reps) 6′ AMRAP 3-6-9-12-15… Cal Row HSPU Metcon (Tiempo) 4 RFT 50 DU 12 HPCL @ 60/40 6 Alt. Pistols 100m Sprint Run

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  

Weightlifting (Bench Press) 10′ EMOM M1: 5 BENCH PRESS* M2: 8/10 KTB Row *Incrementar peso, iniciar con el 50-60% Metcon (Tiempo) Cada 4′ x 5 Rounds (20′) 100m Sprint Run 10 Thrusters @ 50/35 15 AKTBS @ 32/24 100m Sprint Run *Anotar el peor tiempo

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′

For Técnica Run 500 mts 7 Perfect Squat Snatch @ 80%* 9 Muscle ups * *If faill  or miss Run 150 mts Metcon (Tiempo) Prep Open Wod 17.1 -En 20 Minutos- For time: Run 500 mts 10 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 30 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 10 dumbbell snatches 10 burpee box

Metcon CORE 3 RONDAS 15 Hollow Rocks 15 V-ups 15 Tuck ins 15″ Hollow Hold 15 Back extensions 15″ Arch Hold Rest 60″/Ronda Metcon (Tiempo) PARTNER WOD FOR TIME 20 RMU 50 Thrusters @ 40/30 2500m Row 50 Thrusters 20 RMU *Repartir any how

Weightlifting (Clean and Jerk) BARBELL CONDITIONING 5 Sets 90″/ Set @ 60-70% S1: 6 HSCL + 2 Push Jerks S2: 5 HSCL + 3 Push Jerks S3: 4 HSCL + 4 Push Jerks S4: 3 HSCL + 5 Push Jerks S5: 2 HSCL + 6 Push Jerks Then: Set 6: Build 1 rep pesada C+J Set 7: Build 1 rep pesada C+J Set 8: Build 1 rep pesada C+J Metcon (Tiempo) FOR

Gymnastics (Handstand Push-up) STRICT HSPU + KTB ROW R1: 60% of Max R2: 60% of Max R3: 60% of Max R4: 50% of Max ADV: 1 Set Max reps Kipping HSPU UBK Metcon (Tiempo) PARTNER WOD FOR TIME Lo más rapido posible, acumular 100 DB Thrusters. A1: 2′ AMRAP 5 C2B-PU 9/7 CAL ROW Max DB Thrusters @ 22’5/15 A2: Rest ADV: + 2/1 reps cada turno

Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU + Build a Heavy Rep of BACK SQUAT con 3″ de pausa R1: 10 Ring Rows + 5 reps R2: 5 S.Pull ups + 3 reps R3: 60% of Max + 1-2 reps R4: 60% of Max + 1 heavy rep R5: 60% of Max + 1 heavy rep R6: 50% of Max + 1 heavy rep ADV: 1 Set of Max reps Kipping

Weightlifting (Clean and Jerk) 5 Sets 2’/Set @ 70-80% 1 Pause 3 Pos. CL Pull +1 Sqt CL (Pausa de 3″ en las rodillas) + 1 Sqt CL + 1 Split Jerk     Metcon (Tiempo) GWEN BIATHLON FOR TIME: Run 500m 15 CLJ UBK* Run 500m 12 CLJ UBK* Run 500m 9 CLJ UBK* *Cada atleta escoge el peso de la barra * Cada brake 150m Run

Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU R1: 60% of Max S.C2B PU R2: 60% of Max S.C2B PU R3: 50% of Max S.C2B PU R4: 50% of Max S.C2B PU @rest: build 3 Heavy Reps Press Banca ADV: 1 Set Max reps Kipping C2B UBK Metcon (Tiempo) -4 RFT-  12 T2B 18 KTB Snatch @ 24/20 12/9 Cal Row Out: Run 800 mts