Most Recent Benchmark was MURPH on May 29,2017 (663 days ago)

Wednesday Jan 2,2019

2/01/19 PRIMER WOD DEL AÑO


Check In
Warm Up

Snatch warm up con barra:
3 series: 3 snatch pull + 3 muscle snatch + 3 hang power snatch + 3 snatch push trasnuca + 3 OHS + 3 snatch balance + 3 full snatch

EMOM 8min

Squat Snatch 1 rep @70-85%


5min warm up para el WOD


WOD

A. “Thunami Special”
For 25 minutes, go cada 5 minutos
2 Rounds for time:
6 Burpee over the bar
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Thruster
1 Shoulder to Overhead
10m Overhead carry (doble kb o mancuernas)

*opciones pesos: 70/47.5kg  → 60/40kg → 52.5/35kg → 40/30kg

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