Lunes 14
4 /5 rondas cap time 15′

10 hip thrust on bench / box o discos*
10/15 deficit push ups
rest 20»
20» Hang L sit

WOD
4 rounds
in 4′
15 deadlift
10 burpees over de bar – down and up step over the bar –
5 high box jump – box jump step down – step up
max effort double unders – single unders high jump –
rest 1′ between rounds

Martes 15

clean complex
4 set climbing 3 set across
1 power clean
1 hang squat clean
1 front squat

WOD
12′ amrap
3 hang squat clean
9 wall ball
12 hands off push ups

Miércoles 16

Focus
Bar muscle up

WOD
For time
9 – 7 – 5 bar muscle up – jumping muscle up – jumping chest to bar
21 – 15 – 9 jerk

cash out: have a run

Jueves 17

Team WOD

2 rounds

1200 mt run con sand bag – cambio cada 200 mt –
120 double unders
60 mt box push
30 burpees box jump over

Viernes 18
16.4

Sábado 19
Surprise