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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--> 100 Cal Row

TC: 5min--> 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
--> 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)
--> 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 ------>
Athlete Date Sort Location Workout Name Description Results
karla serrano 10/15/2019 Open Misto 2020 scaled men 20.1 . 180 reps
Performed as RX
Karla Serrano- Isaac Ortega 11/04/2017 VIKING DUO 1ra Edition Wod 9-15-21

*Thrusters Syncd
*Burpees over Bar Syncd

Weight: 65lb/45lb

Tc: 9min
8m 5s
Performed as RX
Karla Serrano- Isaac Ortega 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: 25lb/15lb
Heigth of Box: 20
126 reps
Performed as RX
Karla Serrano- Isaac Ortega 11/04/2017 VIKING DUO 1ra Edition Wod For Time

--> 100 Cal Row

TC: 5min
5m 20s
Performed as RX
Karla Serrano- Isaac Ortega 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)
--200 Su`s

--- TC: 12min ---
Nota: al romper Su`s , cambio obligatorio.
Weight:
Barbell--> 65lb/35Lb
Kettlebell--> 12kg/8kg
5m 33s
Performed as RX
Karla Serrano- Isaac Ortega 11/04/2017 VIKING DUO 1ra Edition Wod 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)
8m 35s
Performed as RX
Karla Serrano- Isaac Ortega 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-->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 ----
113 reps
Performed as RX
Karla Serrano- Isaac Ortega 11/04/2017 VIKING DUO 1ra Edition Wod Final Max 3 Rep in Partner DeadLift

--- TC 4min---
415 lbs
Performed as RX