Workout of the Day en Crossfit Vallecas
Todos los Wod.
THE SEVEN
7 rounds for time
7 Handstand Push-Ups
7 Thrusters (61/43 kg)
7 Knees-to-Elbows
7 Deadlifts (111/75 kg)
7 Burpees
7 Kettlebell Swings (32/24 kg)
7 Pull-Ups
SMALL
3 rounds for time
1000 m Row
50 Burpees
50 Box Jumps (24/20 in)
800 m Run
Snatch
Jerk
A Every 90″ for min
100 m Run + 1 Muscle Snatch @75-80%
B For time
3 Legless Rope Climbs · 12 Row Calories · 21 Power Snatches (30/20 kg)
2 Legless Rope Climbs · 15 Row Calories · 15 Power Snatches
1 Legless Rope Climb · 18 Row Calories · 9 Power Snatches
A ) 4 Rounds
400 m Run
30 Wall Balls
20 Toes-to-Bar
10 Burpees
Clean and Jerk
Drop Snatch
A · Every 90″ for 12 min
1 Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Thruster @72-78%
B · 5 rounds for time (cap 18)
16 Double DB Jerks (2 x 22.5/15 kg)
6 Strict Handstand Push-Ups
16 Alternating DB Front Rack Lunges (2 x 22.5/15 kg)
A · EMOM 30′
Min 1: 15/12 Calories (Ski Erg)
Min 2: 12 Box Step-Overs (24/20 in)
Min 3: 50 Double-Unders
Min 4: 100 m Run
Min 5: 12 Thrusters (30/20 kg)
Min 6: 12 Burpees
