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  • Wods Navidad 2017

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    Wilmer Florez
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    The document outlines a warmup and workout routine consisting of 3 rounds of bodyweight exercises and running intervals, followed by a circuit of 12 challenging exercises including rope climbs, overhead squats, pull ups, and front squats to be completed with decreasing rest periods.

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    WODS NAVIDAD 2017.docx

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    The document outlines a warmup and workout routine consisting of 3 rounds of bodyweight exercises and running intervals, followed by a circuit of 12 challenging exercises including rope climbs, overhead squats, pull ups, and front squats to be completed with decreasing rest periods.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    6 views2 pages

    Wods Navidad 2017

    Uploaded by

    Wilmer Florez
    The document outlines a warmup and workout routine consisting of 3 rounds of bodyweight exercises and running intervals, followed by a circuit of 12 challenging exercises including rope climbs, overhead squats, pull ups, and front squats to be completed with decreasing rest periods.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    WARM-UP

    3 ROUNDS FOR TIME

    60 SINGLE UNDER

    30 AIR SQUATS

    15 PUSH UPS

    “A DAY FOR CHRISTMAS”

    F.T

    23 DEADLIFT (95/65)

    12 TOES TO BAR

    17 BOX JUMP OVER

    100 MTS RUN

    23 KB SWING (24/20)

    12 V-UPS

    17 HANG SQUAT CLEAN (95/65)

    100 MTS RUN

    23 GOBLET SQUAT (24/20)

    12 PUSH PRESS (95/65)

    17 PUSH UPS

    100 MTS RUN


    FUCKING TUTAINA

    1. ROPE CLIMB

    2. OVER HEAD SQUAT (135/105)

    3. SQUAT SNACH (135/105)

    4. PULL UPS

    5. BAR FACING BURPEES

    6. PISTOLS

    7. HAND STAND PUSH UPS

    8. PLATE WALKING LUNGES (35/25)

    9. KNEES TO ELBOWS

    10. WALL BALLS (20/14; 10ft/9ft)

    11. ABMAT SIT UPS

    12. FRONT SQUATS (135/105)

    21

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