WOD

Sábado 10 Octubre – WOD

Skill

EMOM x 5 mins
5 Toes-to-bars
4 Pull-ups
3 Chest-to-bar Pull-ups

WOD

Teams of TWO

Teams of TWO

For Time
20/16 Bike Calories
20 Chest-to-bar Pull-ups
20/16 Bike Calories
20/16 Bike Calories
20 Toes-to-bars
20/16 Bike Calories
20/16 Bike Calories
20 Chest-to-bar Pull-ups
20/16 Bike Calories
20/16 Bike Calories
20 Toes-to-bars
20/16 Bike Calories

Sábado 10 Octubre- TOTAL HYROX

Leg Endurance

WORK 2.30 Mins

Zone 1
400-500m RowErg @ RPE 7
Zone 2
DB Deficit Split Squat Back rack
Switch Legs Every 5
Zone 3
DB Box Step-Up
Zone 4
400-450 m Run @ RPE 7

Grip & Rip

01:30 Work/00:30 Rest
2 Rounds

Zone 1
01:30 KB Farmer’s Carry
Zone 2
01:30 SkiErg @ RPE 8
Zone 3
01:30 KB Rack Carry
Zone 4
01:30 DB Devil’s Press

Viernes 09 Octubre – BUILDING

Strength

Strict Chin-ups
5×10

RPE 8/10

Build

Alternating Dumbbell Shoulder Press
16-16-16-16-16

4 Rounds
6 Incline Dumbbell Bench Press
12 Dumbbell Hammer Curls
20 Dumbbell Reverse Flies

– Rest 2 mins btw rounds –