Workout of the Day en Crossfit Vallecas
Todos los Wod.
- A ) Every minute on the minute for 36 minutes complete:
1- 12 Double DB C&J
2- 12 Burpees
3- 24 Air squats
4- 12 Overhead Lunges
5- 12 Push ups
6- 48 Single unders
deadlift glute bridge
muscle clean + 2 split jerk
- EMOM 12’
1- 1 Push Jerk + 1 Split Jerk 2- 40 Double unders
3- 8/8 Bulgarian Squats
- Amrap 20’ (in Pairs)
50 Wall balls
40 Hang Power Snatch (40/25)
30 Push ups
20 Devil Press
10 wall climbs
- EMOM 8’
3 Power Clean (8-8,5/10 RPE)
- 5 Rounds
21 Box Jumps
15 Deadlifts (60/40)
9 Burpees
3 Bar Muscle ups
rest 1’ each round
- A ) For time
500 mts Row
100 Kettlebell Swings
30 Burpee Shuttle Run
50 Box Jumps
1 km Row
50 Box Jumps
30 Burpee Shuttle Run
100 kettlebell swings
500 mts Row
- push press
- bended row
- Hang power Clean + Front Squat
- A) Every 90″ for 5 rounds complete:
2 Back squats
- B ) LACTATE THRESHOLD
Training (last week)
Every 3’ for 24’ complete:
set 1- 800 mts Run
set 2- 800 mts Row
set 3- 20 Thrusters (60/40) set 4- 300 Double unders
- A ) 2 Rounds
400 mts Run
21 Dumbbell snatchs
15 Dumbbell Squats
9 Burpees
rest 1’
100 mts Run
15 Dumbbell Lunges
9 Thrusters
6 Devil Press
rest 2’

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