3 Dumbell Snatch
-->3 Box Jump Over
-->6 Dumbell Snatch
-->6 Box Jump Over
-->9 Dumbell Snatch
-->9 Box Jump Over
--> ..... etc

Weight Dumbell: 30lb/20lb
Heigth of Box: 24--> 100 Cal Row

TC: 5min--> 200 Su`s
-->40 S2OH, (Alt)
-->40 KB Swing (sync`d)
-->40 Power Snatch, (Total)
--100 Du`s

--- TC: 12min ---
Nota: al romper Su`s , cambio obligatorio.
Weight:
Barbell--> 95lb/55Lb
Kettlebell--> 16kg/12kg--> 30 Wall Ball Shots (Alt)
-->30 Clean, (Total)
-->60 Wall Ball Shots, (Alt)
-->20 Clean, (Total)
-->90 Wall Ball Shots (Alt)
-->10 Clean

--- TC: 12min ---

Weight:
--------->Med Ball: 14Lb
--------->Barbell: 1--(115/65)
--------->Barbell: 2--(135/85)
--------->Barbell: 3--(155/105) --> Rope Climb
-1-2min-->Cal Row
-2-3min-->Toes To Bar
-3-4min-->Cal Assault Bike
-4-5min-->Pull Ups

REST 1min

---Partner 2---

-6-7min-->Pull Ups
-7-8min-->Cal Assault Bike
-8-9min-->Toes To Bar
-9-10min-->Cal Row
-10-11min-->Rope Climb

---- REST 1min To Go To The Next Event ------>

Athlete	Date	Location	Workout Name	Description	Results
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod	9-15-21 *Thrusters Syncd *Burpees over Bar Syncd Weight: 85lb/55lb Tc: 9min	9m 19s Performed as RX
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod	Amrap Syncd 6min -->3 Dumbell Snatch -->3 Box Jump Over -->6 Dumbell Snatch -->6 Box Jump Over -->9 Dumbell Snatch -->9 Box Jump Over --> ..... etc Weight Dumbell: 30lb/20lb Heigth of Box: 24	119 reps Performed as RX
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod	For Time --> 100 Cal Row TC: 5min	5m 19s Performed as RX
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod	For Time: -->200 Su`s -->40 S2OH, (Alt) -->40 KB Swing (sync`d) -->40 Power Snatch, (Total) --100 Du`s --- TC: 12min --- Nota: al romper Su`s , cambio obligatorio. Weight: Barbell--> 95lb/55Lb Kettlebell--> 16kg/12kg	8m 24s Performed as RX
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod	For time: -->30 Wall Ball Shots (Alt) -->30 Clean, (Total) -->60 Wall Ball Shots, (Alt) -->20 Clean, (Total) -->90 Wall Ball Shots (Alt) -->10 Clean --- TC: 12min --- Weight: --------->Med Ball: 14Lb --------->Barbell: 1--(115/65) --------->Barbell: 2--(135/85) --------->Barbell: 3--(155/105)	11m 19s Performed as RX
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod Final	For Max Reps /Min: ---Partner 1--- -0-1min-->Rope Climb -1-2min-->Cal Row -2-3min-->Toes To Bar -3-4min-->Cal Assault Bike -4-5min-->Pull Ups REST 1min ---Partner 2--- -6-7min-->Pull Ups -7-8min-->Cal Assault Bike -8-9min-->Toes To Bar -9-10min-->Cal Row -10-11min-->Rope Climb ---- REST 1min To Go To The Next Event ----	101 reps Performed as RX
Karen Ramirez- Rafael Ramirez	11/04/2017	VIKING DUO 1ra Edition	Wod Final	Max 3 Rep in Partner DeadLift --- TC 4min---	435 lbs Performed as RX
Karen Ramirez	11/04/2017	INDOOR ROWING CHALLENGE	Rowing	For Distance: AMDAP 16min (As Many Distance As Possible) Relevos 4min c/u	3,783 m Performed as RX
Karen Ramirez	11/04/2017	INDOOR ROWING CHALLENGE	Rowing Sprint	For time: 2000mts in Team Relevos 500mts c/u	7m 56s Performed as RX
Karen Ramirez	11/04/2017	INDOOR ROWING CHALLENGE	Rowing Men Sprint 500mts	Rowing Men Sprint 500mts Tiempo 500mts + 500mts Men	3m 44s Performed as RX
Karen Ramirez	11/04/2017	INDOOR ROWING CHALLENGE	Rowing Women Sprint 500mts	Rowing Women Sprint 500mts Tiempo suma: 500mts + 500mts Women	4m 11s Performed as RX