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WOD -
Tue 25th Mar
25
Mar14

Warm Up
350 Run
21-15-9
Push Press 7kg Bar
Kip

Skill/Habilidad
Handstands
Kipping/Butterfly
False Grip Ring Rows

Metcon
5 Minutes AMRAP
5 DL
3 Burpee Bar Jump over

Rest 4 Minutes
30 Reps AFAP
STOH (Heavy)

WOD -
Mon 24th Mar
24
Mar14

Warm Up 14.4

14.4

14 Minute AMRAP
60 Kcal Row
50 T2Bs
40 Wall Balls 8/4Kg
30 Cleans @ RX 61/43, L1 40/25, L2 25/15
20 MU's/Pull Ups


Strength/Fuerza
5 Minute EMOM
1+1+2 x 2
Snatch DL
Snatch High Pull
Power Snatch



 

WOD -
Mon 24th Mar
24
Mar14

Warm Up
Run Large Poli (450mts)
3rds Cindy 


Strength/Fuerza
10 Minutes EMOM
4 Thrusters (Even) Go Heavy
8 Front Squats (Odd)


Metcon
12 Rds AFAP
1000 Row (Buy in)
6 Box Jumps
6 Wall Balls

Finisher 

In 3 Minutes
Max Lunges Front Rack 40/20kg

 

WOD -
Sat 22nd Mar
22
Mar14

Fittest @ ALC
00:00-01:00 Du's
01:01-03:00 KB Swings
03:01-06:00 Burpee Box Jumps
06:01-10:00 Pull Ups


JT
21-15-9
HSPU's
Ring Dips
Push Ups


Finisher
200Mts Row
3 Rope Climbs
200Mts Row
3 Rope Climbs
200Mts Row
3 Rope Climbs


 

WOD -
Fri 21st Mar
21
Mar14

Strength/Fuerza
Deadlift/C2B
DL 5-5-5-5-5
C2B 9-8-7-6-5


Metcon
In 25 minutes
Buy In Run Amazonian 1.25km
50 Burpees Box Jumps
50 Box Sit Ups/ with Wall Ball
50 Push Ups
50 Lunges
Remaining Time As Many Meters As Possible. 
Run 450mts
Record Max Distance on Run.

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