CrossFit Alcalá

31 de AGOSTO

WOD
FOR TIME
-500 Double Under
-50 Thruster (52-34kg)

VIERNES 28 de AGOSTO

WOD
AFAP
-27 Shoulder Press (30-20kg)
-100 Double Under
-23 Shoulder Press
-80 Double Under
-19 Shoulder Press
-60 Double Under
-15 Shoulder Press
-40 Double Under
-11 Shoulder Press
-20 Double Under

JUEVES 27 de AGOSTO

WOD

AFAP
-1.000/900m Row
-30 Pull Ups

VIERNES 21 de AGOSTO

WOD

10 Complex for Time
-3 Dead Lifts
-3 Hang Power Clean
-1 Power Clean

61-43kg

JUEVES 20 de AGOSTO

WOD

15` AMRAP
-10 Dumbbell Overhead Lunges Right Hand (22.5-15kg)
-30 Double Under
-10 Dumbbell Overhead Lunges Left Hand (22.5-15kg)
-30 Double Under

MIÉRCOLES 18 de AGOSTO

WOD
4 sets of 3`On / 3` Off
-10 Wall Walks
-Max cal Air Bike

MARTES 18 de AGOSTO

WOD
3 Rounds for Time
-10 Push Press (52-40kg)
-5 Bar Muscle Up

LUNES 17 de AGOSTO

“Mario Fernández Birthday”

WOD
AFAP
-500m Run
-50 Burpees
-50 Alternating Dumbbell power sn**ch
-500m Run

**ch **ch

VIERNES 14 de AGOSTO

WOD
12` EMOM
-Par : 7 strict Ring Dips
-Impar : 60 Double Unders

JUEVES 13 de AGOSTO

WOD

5 Rounds for Time
-12 Kettlebell Swing (32-24kg)
-300m Run
-10 Hand Stand Push Ups