WOD 26.12.24
2 ROUNDS FOR TIME RX TC 12´ 50 DUMBBELL SNATCH 22.5/15 kg 50 WALL BALL 9/6 kg INTERMEDIO 50 DUMBBELL SNATCH 15/10 kg 50 WALL BALL 6/4 kg SCALED 30 DUMBBELL SNATCH 10/7 kg 30 WALL BALL 5/3 kg
2 ROUNDS FOR TIME RX TC 12´ 50 DUMBBELL SNATCH 22.5/15 kg 50 WALL BALL 9/6 kg INTERMEDIO 50 DUMBBELL SNATCH 15/10 kg 50 WALL BALL 6/4 kg SCALED 30 DUMBBELL SNATCH 10/7 kg 30 WALL BALL 5/3 kg
FOR TIME 12 DAYS OF CHRISTMAS KGM ( TC 60´) 1 BAR MUSCLE-UP 1 BAR MUSCLE-UP 100 m SANDBAG RUN 25/15 kg 1 BAR MUSCLE-UP 100 m SANDBAG RUN 25/15 kg 3 DEADLIFT 50/30 kg 1 BAR MUSCLE-UP 100 m SANDBAG RUN 20/10 kg 3 DEADLIFT 50/30 kg 4 PUSH-UPS 1 BAR MUSCLE-UP 100 m […]
FOR TIME (PARTNER) RX 180 WALL BALL 9/6 kg 30 CHEST TO BAR PULL-UPS 60 CLEAN AND JERK 60/40 kg INTERMEDIO 180 WALL BALL 6/4 kg 30 PULL-UPS 60 CLEAN AND JERK 43/28 kg SCALED 100 WALL BALL 5/3 kg 30 RING ROW 40 CLEAN AND JERK 30/20 kg
EMOM TOTAL 40 MINUTOS HYBRID MINUTOS 0, 5, 10... 12/10 cal ROW (CAL) MINUTOS 1, 6, 11... 24 RUSSIAN KETTLEBELL SWING 24/16 kg MINUTOS 2, 7, 12... 12 BURPEES MINUTOS 3, 8, 13... 20 WALL BALL 9/6 kg MINUTOS 4, 9, 14... 1' DESCANSO REST
FOR TIME PARTNER RX 80/60 cal ROW (CAL) 40 WALL BALL 9/6 kg 80/60 cal ROW (CAL) 40 WALL BALL 9/6 kg 80/60 cal ROW (CAL) 40 WALL BALL 9/6 kg INTERMEDIO 60/40 cal ROW (CAL) 40 WALL BALL 6/3 kg 60/40 cal ROW (CAL) 40 WALL BALL 6/3 kg 60/40 cal ROW (CAL) 40 […]
2 ROUNDS FOR TIME RX TC 12´ 50 DUMBBELL SNATCH 22.5/15 kg 50 WALL BALL 9/6 kg INTERMEDIO 50 DUMBBELL SNATCH 15/10 kg 50 WALL BALL 6/4 kg SCALED 30 DUMBBELL SNATCH 10/7 kg 30 WALL BALL 5/3 kg
FOR TIME 12 DAYS OF CHRISTMAS KGM ( TC 60´) 1 BAR MUSCLE-UP 1 BAR MUSCLE-UP 100 m SANDBAG RUN 25/15 kg 1 BAR MUSCLE-UP 100 m SANDBAG RUN 25/15 kg 3 DEADLIFT 50/30 kg 1 BAR MUSCLE-UP 100 m SANDBAG RUN 20/10 kg 3 DEADLIFT 50/30 kg 4 PUSH-UPS 1 BAR MUSCLE-UP 100 m […]
EMOM TOTAL 40 MINUTOS HYBRID MINUTOS 0, 5, 10... 12/10 cal ROW (CAL) MINUTOS 1, 6, 11... 24 RUSSIAN KETTLEBELL SWING 24/16 kg MINUTOS 2, 7, 12... 12 BURPEES MINUTOS 3, 8, 13... 20 WALL BALL 9/6 kg MINUTOS 4, 9, 14... 1' DESCANSO REST
FOR TIME (PARTNER) RX 180 WALL BALL 9/6 kg 30 CHEST TO BAR PULL-UPS 60 CLEAN AND JERK 60/40 kg INTERMEDIO 180 WALL BALL 6/4 kg 30 PULL-UPS 60 CLEAN AND JERK 43/28 kg SCALED 100 WALL BALL 5/3 kg 30 RING ROW 40 CLEAN AND JERK 30/20 kg
FOR TIME PARTNER RX 80/60 cal ROW (CAL) 40 WALL BALL 9/6 kg 80/60 cal ROW (CAL) 40 WALL BALL 9/6 kg 80/60 cal ROW (CAL) 40 WALL BALL 9/6 kg INTERMEDIO 60/40 cal ROW (CAL) 40 WALL BALL 6/3 kg 60/40 cal ROW (CAL) 40 WALL BALL 6/3 kg 60/40 cal ROW (CAL) 40 […]
2 ROUNDS FOR TIME RX TC 12´ 50 DUMBBELL SNATCH 22.5/15 kg 50 WALL BALL 9/6 kg INTERMEDIO 50 DUMBBELL SNATCH 15/10 kg 50 WALL BALL 6/4 kg SCALED 30 DUMBBELL SNATCH 10/7 kg 30 WALL BALL 5/3 kg
EMOM TOTAL 40 MINUTOS HYBRID MINUTOS 0, 5, 10... 12/10 cal ROW (CAL) MINUTOS 1, 6, 11... 24 RUSSIAN KETTLEBELL SWING 24/16 kg MINUTOS 2, 7, 12... 12 BURPEES MINUTOS 3, 8, 13... 20 WALL BALL 9/6 kg MINUTOS 4, 9, 14... 1' DESCANSO REST