Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod |
9-15-21
*Thrusters Syncd
*Burpees over Bar Syncd
Weight: 65lb/45lb
Tc: 9min |
8m 17s Performed as RX |
Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod |
3 Dumbell Snatch
-->3 Box Jump Over
-->6 Dumbell Snatch
-->6 Box Jump Over
-->9 Dumbell Snatch
-->9 Box Jump Over
--> ..... etc
Weight Dumbell: 25lb/15lb
Heigth of Box: 20-->
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: 25lb/15lb
Heigth of Box: 20 |
134 reps Performed as RX |
Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod |
100 Cal Row
TC: 5min-->
For Time
--> 100 Cal Row
TC: 5min |
5m 22s Performed as RX |
Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod |
200 Su`s
-->40 S2OH, (Alt)
-->40 KB Swing (sync`d)
-->40 Power Snatch, (Total)
--200 Su`s
--- TC: 12min ---
Nota: al romper Su`s , cambio obligatorio.
Weight:
Barbell--> 65lb/35Lb
Kettlebell--> 12kg/8kg
-->
For Time:
-->200 Su`s
-->40 S2OH, (Alt)
-->40 KB Swing (sync`d)
-->40 Power Snatch, (Total)
--200 Su`s
--- TC: 12min ---
Nota: al romper Su`s , cambio obligatorio.
Weight:
Barbell--> 65lb/35Lb
Kettlebell--> 12kg/8kg
|
7m 3s Performed as RX |
Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod |
30 Wall Ball Shots (Alt)
-->30 Power Clean, (Total)
-->60 Wall Ball Shots, (Alt)
-->20 Power Clean, (Total)
-->90 Wall Ball Shots (Alt)
-->10 Power Clean
--- TC: 12min ---
Weight:
--------->Med Ball: 10Lb
--------->Barbell: 1--(75/55)
--------->Barbell: 2--(95/65)
--------->Barbell: 3--(115/75)
-->
For time:
-->30 Wall Ball Shots (Alt)
-->30 Power Clean, (Total)
-->60 Wall Ball Shots, (Alt)
-->20 Power Clean, (Total)
-->90 Wall Ball Shots (Alt)
-->10 Power Clean
--- TC: 12min ---
Weight:
--------->Med Ball: 10Lb
--------->Barbell: 1--(75/55)
--------->Barbell: 2--(95/65)
--------->Barbell: 3--(115/75)
|
9m 8s Performed as RX |
Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod Final |
Rope Climb
-1-2min-->Cal Row
-2-3min-->Knee To Elbows
-3-4min-->Cal Assault Bike
-4-5min-->Pull Ups
REST 1min
---Partner 2---
-6-7min-->Pull Ups
-7-8min-->Cal Assault Bike
-8-9min-->Knee To Elbows
-9-10min-->Cal Row
-10-11min-->Rope Climb
---- REST 1min To Go To The Next Event ------>
For Max Reps /Min:
---Partner 1---
-0-1min-->Rope Climb
-1-2min-->Cal Row
-2-3min-->Knee To Elbows
-3-4min-->Cal Assault Bike
-4-5min-->Pull Ups
REST 1min
---Partner 2---
-6-7min-->Pull Ups
-7-8min-->Cal Assault Bike
-8-9min-->Knee To Elbows
-9-10min-->Cal Row
-10-11min-->Rope Climb
---- REST 1min To Go To The Next Event ---- |
95 reps Performed as RX |
Sara Miguel- Paolo Maldonado |
11/04/2017 |
VIKING DUO 1ra Edition |
Wod Final |
Max 3 Rep in Partner DeadLift
--- TC 4min--- |
345 lbs Performed as RX |