MONDAY
Wod of the Day
Este era el título previsto para el Wod de la Fight Night que no se pudo disputar. ¡Hoy no os salva ningún vecino!

STRENGTH
Power Clean
Every 3 minutes
6-5-4-3-2 reps touch and go – unbroken – climbing

Score: total weight

WOD
Fight Club
3 Rounds, for reps, in 17 minutes
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Assault Bike Cals

Conditioning
STRENGTH
Total Body

METCON
16’/18′ amrap
(team of 2)

50/40 cal Row
40 Plate Walking Lunges (overhead / hug / front rack)
30 Plate Burpees Ground to Overhead
(todas las reps divididas)

TUESDAY
Wod of the Day
TEAM WOD
(team of 2)
Cash in: 180 DU

800 mt Row
30 Dumbells Front Squat
18 Sync Burpees

600 mt Row
2 rounds
30 Dumbells Walking Lunges
9 Sync Burpees

400 mt Row
3 rounds
30 Dumbells Hang Clean
6 Sync Burpees

(cap: 25′)

Conditioning
STRENGTH
Upper Body

METCON
(Tabata: 20″/10″ x 8)
Tabata: Swing
Tabata: Bike/Ski
Tabata: KB Sumo Deadlift High Pull
Tabata: Bike/Ski

WEDNESDAY
Wod of the Day
STRENGTH
3 rounds
4 Sumo Deadlift
rest 30″
3/5 Strict Handstand Push Ups
rest 30″
12/15 Hollow Rock
rest 90″

WOD
Mid Line Madness
15′ amrap
10 Deadlift
10 Toes to Bar
10 Handstand Push Up

Conditioning
STRENGTH
Total Body

METCON
For 8′
90″ work 30″ rest (alternando los ejercicios)
Wall Ball
Shuttle Run or Bike or Row
rest 2′
For 8′
Box Jump
Row or Bike or Shuttle Run or Ski Erg

THURSDAY
Wod of the Day
WEIGHTLIFTING
3 x 3 Hang Muscle Snatch
2 x 3 Hang Power Snatch

WOD
5 rounds
3′ amrap 1′ rest
3 Muscle Up
6 Hang Power Snatch
12/9 Cal Bike

Score: peor resultado

Conditioning
STRENGTH
Lower Body

METCON
2 rounds (18′)

50″ Rope Jump / 10″ rest
30″ Burpees over the DB / 30″ rest
50″ DB Snatch/ 10″ rest

50″ Rope Jump / 10″ rest
30″ Burpees over the DB / 30″ rest
40″ DB Snatch / 20″ rest

50″ Rope Jump / 10″ rest
30″ Burpees over the DB / 30″ rest
30″ DB Snatch / 30″ rest

FRIDAY
Wod of the Day
STRENGTH
3 Rounds
6/8 Glute Bridge Floor Press
rest 30″
12 Reverse Lunges
90″ with double Kettlebell in front rack

WOD
3 rounds for time
20 Wall Ball
20 Dumbell Deadlift
20 Box Jump
20 Dumbell Push Press

Conditioning
STRENGTH
Total Body

METCON
15′ emom
18/14 cal Row (or 16/12)
16/20 Hands off Push Up
30/40 Mountain Climber