WOD

Strength 

Emom 3

Shoulder press + 

Push jerk + split Jerk RPE 5 

Emom 3 

Push jerk + split jerk  RPE 6 

Emom 3 

2 split jejrk 

RPE 7 

Emom 3 

1 split jerk 

RPE 8 

Fundamentals

Emom 12 min 

1Push jerk + 1split jerk hold 2 segundos en la recepción 

Wod for time  16:00 

21-15 – 9 

Box jump over   

Hang power clean 40/35kg

–

12 – 9 – 6 

Burpees over the bar 

Hang power clean 50/40 kg 

–

9 – 6 – 3 

Box jump 

Hang power clean 60/45kg 

Pesos 

Intern: 40/25-50/30-55/35kg

Scaled:30/20-35/25-40/30kg

Strength 

(Partner racks ) 

For time 14:00

Serie 1

2 rounds 

3 back squat 

@ 60-65% 1 Rm BSQ

1:30 Rest 

Serie 2 

2 rounds 

2 back squat 

@ 70-75% 1 Rm BSQ

1:30 Rest 

Serie 3

1 rounds 

1 back squat 

@ 80

1 back squat 

@ 85

1 back squat 

@ 90%+

1 Rm BSQ

Fundamental’s

Emom 5

3 back squat 

RPE 5-6

Emom 5

2 back squat 

RPE 6-7

EMom 2 

1 back squat 

RPE 7-8+

Wod endurance 

For time 18:00

Ski erg cals

15-14-13-12-10

Double unders

40-35-30-25-20

Rope climb 

3—2—2—1—1  FD:Sus: chin ups  4 – 3 –  3  – 2  – 2

KB Clean and jerk 1xkb 24/15kg

10–8—6—4–1

Air squat 

15-12-10-8-4 

Assault bike 

15-14-13-12-10

strength 14:00 work 

Every 1:30 x 4 rounds 

Snatch high pull + power snatch + overhead squat

@ 50/55/60/65% 1RM snatch 

Every 1:30 x 4 rounds 

Power snatch + squat snatch 

@ 70/75/80/82% 1 rm snatch 

2 emom 

1 squat snatch 

@ 85/90%+

Fundamentals:

Emom 6 

Snatch high pull + 

Power snatch 

Emom 6 

Hang power snatch + 

Power snatch 

Wod 

For time 14:000

3 rounds

15 db snatch 22,5/15kg 

15 HSPU/10  pike push ups / 15 HRPU  

15 t2b /15  KTE 

200m Run 

5 bar muscle up 

Pesos;

Inter 

20/12.5– BmU = c2B 

Scaled

17.5/10kg bmu= burpee pull up  

Trabajo de CLEAN & JERK 

ENDURANCE ( partners ) 

For time 36:00 

(Todo a repartir ) excepto push ups synchro 

1200-1100-100 row 

40 kb swings 1KB

25 kb goblet squat 

20 kb shoulder press 

25 sandbags clean 

1100-1000-950 row 

40 kb swings 1xKB 

25 kb  goblet reverse lunge  

30  synchro push ups tag hands 

60 tramos (10m) 

Sandbag bear hug carry 

1000-950-850 row 

30 kb swings 

35 wall balls 

20 kb shoulder press

25 sandbags clean 

900-800-750 row 

30 kb swings 

35 wall balls  

30  synchro push ups tag hands 

60 tramos (10m) 

Sandbag bear hug carry 

Strength 

Deadlift 

Emom 5

2 reps @ 60-65-70%

Emom 4 

2 reps @ 75-80-85%

Emom 3 

1 rep 

90-95% 

Wod

For time 16:00 

4 rounds 

10 Power snatch 50/40kg 

 Ski 15/12 cal 

15  deadlift 50/35

Bike erg 20/16

Pesos 

Scalable: 

40/25kg 

Trabajo de SNATCH 

partners 45:00 

A repartir  3x 12 min 

12 Amrap 

20 power clean  50/35kg

20 CTB 

20 push press 

20 burpees over bar 

20 TTB  

2:00 rest 

A repartir  12 min Amrap

15 power snatch 50/35

15 bar muscle ups 

10 ohs 50/35 ò front squat 

15 pull ups 

200 run (together) 

2:00 rest 

A repartir

  12 min for time 

40 pull ups 

30 TTB 

20 bmu 

Row 

800/700/600M 

15 power snatch 60kg/45

15  clean and jerk 

60/45 

200 run (together) 

¿ Qué sorpresa nos tendrá preparada nuestro Fortuny?