WOD 2019/03/28
Warm up: 12' AMRAP 200 m Run 10 Air squat 10 box jump 5 burpees 5 bear complex with the bar Sternght 25 minutes to reach 300 kg whit the least amount of lifts: Deadlift, squat clean, squat snatch, front squat, thrusters Men's Rx 3 lifts Women's 4 lifts Wod: For Time 600 rep Kb Swing ( 32 - 20kg) t2B air squat double under Box Jum Wall Ball ( 9-6 kg) Burpees You choose the reps for each movement totaling 600 reps…however once you move on to the next movement you can not go b
WOD 2019/03/19
Warm up : Warm Up 2 Rounds 10 Light Push Press 10 Box Jumps 30/24 20 HS alternating Shoulder Taps**scaling options: inverted with toes on a box, inverted with knees on a box, inverted down-dog Strenght; EMOM 12 1 Snatch @ 85% Wod : For Time 30 m Kb Walking Lunges 24 kg 50 Wall Ball 25 Squat snatch @ 60% 50 Wall Ball 30 m Kb Walking Lunges 24 kg
WOD 2019/03/18
Warm Up: Dynamics & Mobility Skill : Clean Strenght: Squat Clean x 8 sets set.1 - 3 Rep @ 60% set 2- 3 Rep @ 70% set 3 - 2 Rep @ 75% set 4 - 2 Rep @ 80% Set 5 - 2 Rep @ 85/ Set 6 - 1 Rep @ 90% Set 7 - 1 Rep @ 95% Set 8 - 1 Rep @ 95% + Wod: 4 Round For Time 400 m Run 10 Box Jump Over 20 Step Lunges hold ( 24 /16 kg) 40 air squat 60 d.u
{"items":["5fda30ec90361c0017076c60","5fda30ec90361c0017076c67","5fda30ecffb0f20017ac5cdc","5fda30ecffb0f20017ac5cd3","5fda30ecffb0f20017ac5cd5","5fda30ecffb0f20017ac5cd6","5fda30ecffb0f20017ac5cd9","5fda30ecffb0f20017ac5cdb","5fda30ecffb0f20017ac5cd4","5fda30ecffb0f20017ac5cda"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_BELOW","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":227,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_11","value":"rgba(27,27,27,1)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","textsVerticalPadding":-15,"targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":227,"externalInfoWidth":0},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}
