MY TEN WODS

1. 12 min AMRAP

- 6 rep (rep = repetitions) x donkey kicks

- 5 rep  x push ups

- 10 seconds x handstand hold (with a wall)

 2. 15 min AMRAP

  - 8 rep x box jump

  - 10 rep x jumping lunges

  - 5 rep x broad jumps

  - 30 seconds x min plank

3. EMOM 14 min

  - 5 rep x air squats

  - 10 x burpees

4. EMOM 14'

  - 5 rep x hollow rock

  - 2 x pistol each side

  -10 x hip bridge extensions

5. 2 ROUNDS HIIT (50’’ WORKING, 10’’ REST (EACH EXERCISE))

  - Running 

  - Shoulder to overhead

  - L sit

- Double unders

6. 10-9-8-7-6-5-4-3-2-1 Wod DESCENDENT LADDER

  - Sit ups

  - Sumo squats

7. TABATA 8 rounds, 20’’ WORKING 10’’ REST

  - Sprint

  - Burpees

  - Back squats

  - Burpees

  - Back squats

  - Sprint

8. HIIT 9'. 3 rounds (50’’ working, 10’’ rest (each exercise)), high intensity. 

  - María's knees to elbows (lay down con the color with tour hands on tour neck, up and down tour legs untill tour knees touch tour elbows)

  - Climbing no stairs (go up and down a step as quickly as you can)

  - Jumping bench (jumping up and down a benche laterally with both feet together)

9. 14 minutes AMRAP 

- 5 x burpee over the bar

- 5 x jumping-claping (jump and clap, touch the color, jump and clap)

- 30 x rope jumping (every 5, with a different leg)

10. Ascendent Ladder (From 1 rep to 10)

  - BOX JUMPS

  - Front squats

  - Broad jumps