CALENTAMIENTO
SKILLS: 10-10-7-7-4-4 de:
STRICT PULL UP + HSCLN
WOD (Open 14.1): 10’ AMRAP de:
30 Double Unders
15 Power Snatch (20 kgs)

Series logradas: 3 series y 10 DU

CALENTAMIENTO: Rodillos y pelota
WOD: Strength day
5-5-4-3-2-3-3
Back Squat
Dead Lift
Push Press

1-1-1-1
Clean & Jerk

2 rounds:

1st 3 minutes:
10 OH squats (65 lbs)
10 pull-ups

2nd 3 minutes:
12 OH squats
12 pull-ups

3rd 3 minues:
14 OH squats
14 pull-ups

and so on... (I was 8 reps from finishing the round of 14)

Three rounds, 21-15- and 9 reps, for time of:
40 kg Thrusters
Pull-ups

1 Rep Clean

1 Rep Bench Press

1 Rep Overhead Squat

Clean: 115
Bench: 90
OHS: 95

Total: 300

WOD:
150 KB Swings (53)
300 m run
75 KB Snatches

Every time you set the kettle bell down run 300 m.

Scaled 53# KB on left hand snatches due to tender shoulder.
Did the first 150 KB swings (53) unbroken.

Strength:
EMOTM 10
minutos pares: 3 hspu con elevacion 5cm
minutos impares: 10seg L-sit
WOD
5 rounds for time
15 towel pull-up
15 burpee
(hice en 15min)

A. Build to 1RM Squat Clean in 15 min
+
12' AMRAP
5 Ring dips
10 Box jumps
15 KB swings, 70lb

A. 310
+
8+6

Push/Split Jerk
8x3
Worked up to 205

3x 5min AMRAPs, for total complete rounds
6 Front Squat 165#
9 Pull Ups
200m Run

7 full rds

Pre-WOD
* 1 mile run

WOD (20,18,16...2)
* KB swings (50 lbs)
* Burpees
* Jumping jacks
* Sit-ups