WOD for Monday, Oct 23, 2017


A. 15’ to find a snatch pull + power snatch + snatch
– Sube peso progresivamente y cada vez que falles vuelve dos pesos hacia atrás.
B. 5-7* 2 Snatch push press + 1 OH squat (5” pausa OH / 5” pausa bottom).
C. Emom 10’: 1 hip power snatch + 1 squat snatch.


A. Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

B. Working sets
La primera rep es tempo 5510
Las demás profundas y explosivas.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.


20’ amrap
30 cal row
20 burpee
10 box jumps


Cada 3’ durante 15’:
5-10 muscle up
10-20 hspu
8-15 t2b + 8-15 pull ups
Scale as needed, podemos variar reps en cada interval.
SCORE = total reps.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s