WOD’S SPANISH THROWDOWN 2016

WOD’S SPANISH THROWDOWN 2016

RxD:

WOD 1. “EVERY STROKE COUNTS”: Time cap: 7min.

80 Wall Ball 9/6kg.
Máx. distancia nadando.

WOD 2. “ONE MINUTE TO SNATCH”: Time cap: 8 min.

Es una escalera de snatch 1 minuto 1 snatch.

Plataforma 1: 80/50.
Plataforma 2: 85/55.
Plataforma 3: 90/60.
Plataforma 4: 95/65.
Plataforma 5: 100/70.
Plataforma 6: 105/75.
Plataforma 7: 110/80.
Plataforma 8: 115/85.

WOD 3. “DEADPLEX”: Time cap: 10min.

5 RONDAS:
10 Deadlift 120/85.
1 COMPLEX: 3 Pull ups / 2 Chest to Bar. / 1 Bar Muscle up.

WOD REPESCA. “THE WALL

3 athletas repescados masculinos, 3 athletas repescados femeninos

WOD 4. “ASSAULT WOD”: Time cap: 10min.

21-15-9:
Calorias Assault Bike.
Thrusters 45/35.
Toes to Bar.

WOD 5. “SQUAT OR RUN”: Time cap: 7min.

20 Overhead Squat 70/50.
800m Cross Run.
20 Overhead Squat 70/50.

WOD 6. “EVEREST”:

WOD FINAL 8 athlete male, 6 athelte female

SCALED:

WOD 1. “EVERY STROKE COUNTS”: Time cap: 7min.

50 Wall Ball 9/6kg.
200m Nado.

WOD 2. “5-10-15 SPRINT”: Time cap 7min.

5 Kettlebell Swing 24/16kg.
5 Box Jump 24/20 in.
5 Burpees.
1 Sprint.
10 Kettlebell Swing 24/16kg.
10 Box Jump 24/20 in.
10 Burpees.
1 Sprint.
15 Kettlebell Swing 24/16kg.
15 Box Jump 24/20in.
15 Burpees.

WOD 3. “FRANKLIN”: Time cap: 8min.

21-15-9
Clean 45/35kg.
Pull ups.

WOD 4. “CLIMB MIRROR”: Time cap: 9min.

12 Ball over Shoulder 40/30kg.
18 Toes to Bar.
3 Rope Climb.
18 Toes to Bar.
12 Ball over Shoulder 40/30kg.

WOD 5. “THE FINAL COUNTDOWN

WOD FINAL SCALED 8 athlete male /6 athlete female

TEAMS:

WOD 1. “SWIM, THROW AND HOLD”: Time cap: 15min.

600m swin
Hand Stand hold
100 Wall Ball.

WOD 2. “LA UNIÓN HACE LA FUERZA”: Time cap: 9min.

1RM Cluster / 1RM Clean & Jerk / 1RM Snatch:

WOD 3. “MUSCLE SPRINT”: Time cap: 15min.

AMRAP 15min:
3 Ring Muscle up
1 Sprint
6 Ring Muscle up
1 Sprint
9 Ring Muscle up
1 Sprint
12 Ring Muscle up
1 Sprint

WOD REPESCA

Clasifican 2 Teams

WOD 4. “ASSAULT WOD”: Time cap 15min.

FOR TIME:
100 Thrusters 45/35kg.
100 Toes to Bar.
Máx. Cal Assault bike.

WOD 5. “SUPERGIRL”: Time cap: 7min.

FOR TIME:
40 Overhead Squat (chicos) 70kg.
800m Cross Run.
20 Overhead squat (chica) 50kg.

WOD FINAL. “THE BIG FINAL”

WOD FINAL 6 teams

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