WOD

Strength

every 1 minutes X6

2 deadlift @60-62-65-68%

rest 1:00

every 1:00 x 5

1 deadlift @ 70-72-75-78%+

Wod

FOR TIME  cap 14`

35  thrusters 60/40 RX

50/30 INT

40/25 Scaled

Every minute from:0

4 lateral burpees over the bar

Strength

(PAREJAS)

EMOM 6

4 shoulder press
@ 50.55.60%

EMOM 6

2 shoulder press

@ 65.70.75%

WOD

FOR TIME 14:00

2 ROUNDS

6 PUSH JERK 60/40

30 DU

15 TOES TO BAR

1`Rest (obligatorio)

2 Rounds

3 PUSH JERK

70/50

30 DU

5 BAR MUSCLE UP

STRENGTH 14:00

7min for time

SINGLES

POWER CLEAN

5 – 4 – 3 – 2 – 2 -1

65-70-75-80-85-90%

rest 30seg entre sets

_

6min for time

POWER CLEAN

1 – 1 – 1 – 1

85-90-95-95+%

rest 30seg entre sets

___

FUNDAMENTALS

6:00 EMOM

2 POWER CLEAN

RPE 5-6-7

6:00 EMOM

1 POWER CLEAN

RPE 7-8

_

WOD

INTERVALOS

4 ROUNDS

3:00ON 1;OO OFF

12/8CAL SKI / AB, ECHO BIKE

6  DEVIL PRESS 1X 22.5/15

10 HSPU

1 ROPE CLIMB

AMRAP  38

A)

1000/950/900 M ROW

I GO YOU GO

10 ROUNDS

5 BOX JUMP OVER

4 DB STEP UP 1X 22.5/15KG

4 DB SNATCH 1X DB

B)

1000/950/900 M ROW

I GO YOU GO

10 ROUNDS

5 DB FLOOR PRESS

5 PUSH UP

10 WALL BALLS

C)

1000/950/900 M ROW

I GO YOU GO

10 ROUNDS

5 CAL ASSAULT BIKE

4 WALL WALKS

5 CAL ASSAULT BIKE

Strength 

FOR TIME 15:00 

(PARTNERS)

8-8-8-6-6-6-2-2-2

BENCH PRESS 

3RX 8 @ 60 %

3RX 6 @ 70%

3RX 2 @ 85%

DB ROW 1X DB EN BOX/ O BENCH

8/8 X 3 ROUNDS

6/6 X 3 ROUNDS 

2/2 X 3 ROUNDS 

DB( PESO MODERADO)

Wod 

For time 14:00 

18 POWER CLEAN 

40/30 

24 KB swings 

100M RUN

15 POWER CLEAN

50/35 

21 KB swings

100M RUN   

12 POWER CLEAN  

60/40

18 KB swings 

100M RUN 

10 POWER CELAN 

70/45

16 KB swings 

100M RUN

8 POWER CLEAN  

80/50

14 kb swings 

100M RUN

HEAVY SATURDAY 

(partners)

AMRAP 38min

CRONO PENALTY SYNCHRO 

E3MOM 13ROUNDS 

EVERY 3 minutes:  from 0: 

M0

4 S.burpees 

M3

4 S.air squat

M6

4 strict pull up 

ETC..

1200/1100/1000M ROW 

25 Power Snatch  50/35kg

25 pull ups 

25 wall balls

1100/1000/900M ROW 

25 power snatch 60/40

25 t2b

25 wall balls 

 1000/900/800 M

ROW 

25 Squat Clean  60/45kg 

15 bar muscle ups 

25 wall balls 

900/800/700 M ROW 

10 POWER CLEAN & JERK   70/50kg 

10 ring muscle up /bar muscle ups 

25 wall balls 9/6kg

¿ Qué sorpresa nos tendrá preparada nuestro Fortuny?