Abr 2018
Metcon (Rondas y Reps) 4 x 3′ AMRAP 3 BMU o RMU 6 HSPU 9 Wall Balls @ 20/14 Rest 90″ *Retomando Reps ADV: 4 x 3′ AMRAP 5 BMU o RMU 10 HSPU 5 DB Thrusters @ 22’5/15 Rest 90″ *Retomando Reps
Abr 2018
Weightlifting (Deadlift) Build a 2RM en 4 Set 2’/Set Then: 3 Sets of 7 reps @ 80% of the above load 90″/Set Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 60 DL @ BW* 100 Burpees Facing Bar* *Dividir any how ADV: DL @ 102/70
Abr 2018
Weightlifting (Back Squat) 3 ROUNDS Max Strict Chin Ups Max Back Squats @ 85% Rest 2′ ADV: en lugar de chin ups realizar 3 Rope Climb (1 legless + 2) + 7m HSW o practica Metcon (Rondas y Reps) 12′ AMRAP IN: 100m Sprint Run + 30/20 HR Push Ups 3-6-9-12-15…etc DBall Cleans @ 50/40 High Box Jumps @ 70/60
Abr 2018
Metcon -4 SETS- 10 Barbell bent over Row 10 Weighted Push Ups Rest 90” Metcon (Tiempo) PARTNER WOD -FOR TIME- 1500m MB Run together 300 DU* 150 Wall Balls @ 20/14* 30 BMU* *Dividir any how
Abr 2018
Metcon (Reps) -2 ROUNDS- 20″ AMRAP Hang Power Snatch @ 50/35 Rest 40″ 30″ AMRAP Power Snatch @ 50/35 Rest 30″ 40″ AMRAP Squat Snatch @ 50/35 Rest 90″ *Anotar reps totales Metcon (Reps) 4 x 2′ AMRAP 12 T2B 12 Alt. DB Snatch @ 22’5/15 Max RMU 2′ Rest / AMRAP
Mar 2018
Weightlifting (Bench Press) Build a Heavy Single en 5 Sets 2’/Set @Rest: 12 Alt. 2 DB/KTB Bent Over Row Metcon (Rondas y Reps) 18′ AMRAP 2400m Run (3 Big Laps) Tiempo restante: Max Rounds of: 9 Box Jump @ 60/50 18 Alt. DB Snatch @ 22’5/15
Mar 2018
1000 meters row For time 1000 meters row Metcon (Reps) 20′ EMOM M1: 12/8 Cal Row M2: 10 Burpee Facing Bar *Si no se puede mantener el numero de reps, establecer un numero realizable.
Mar 2018
Gymnastics (Handstand Push-up) 8′ EMOM 5 DL @ 50-65% Time reaming until the 30″ work: Max Kipping HSPU Metcon (Reps) 5 ROUNDS 1:00 Max Cal Row/AB/Ski 1:00 Max AKTBS @ 24/16 1:00 Max DU 1:00 Rest *Anotar suma de reps
Mar 2018
Weightlifting (Weighted Pull-up) Build a 3RM in 4 Sets 2’/Set Rest: Max Push ups *No Pull up: 3-5 Resp of Negative Pull up Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 300m Row 10 Box Jump Over @ 60/50 10 T2B *Alternar full rounds
Feb 2018
Metcon (Rondas y Reps) 6′ AMRAP 3-6-9-12-15… Cal Row HSPU Metcon (Tiempo) 4 RFT 50 DU 12 HPCL @ 60/40 6 Alt. Pistols 100m Sprint Run
Feb 2018
Metcon 8′ EMOM M1: 10/6 C2B PU M2: 6 Burpee Box Jump @ 60/50 Weightlifting (Back Squat) 1×7 @ 70% 1×5 @ 75% 3×3 @ 80% Set 90″ Metcon (Reps) 7′ AMRAP Max Wall Balls @ 20/14 On the minute: 5 DL @ 100/70 *Empezar con los DL
Feb 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 200 DU* 1600m Run together 200 DU* 2000m Row* *Repartir any how *A1: Work / A2: 2 KTB Hold Si las KTB tocan el suelo en algún momento del WOD (excepto en la carrera) Partner Run 150m