Sep 2017
A)Skill: -Clean and Jerk- BARBELL CONDITIONING 20 DU 8 PCL+J @ 50% 20 DU 6 PCL+J @ 60% 20 DU 4 PCL+J @ 70% 20 DU 2 PCL+J @ 80% + 20DU Build 1 Heavy Rep TC 15min B) PARTNER WOD -3RFT- A1: Run 500mts A2: 16/12 Cal Row + Max Rondas DB MACHO MAN @ 22’5/15 *A1 sigue donde lo dejó A2 después de hacer las Cal Row Time
Sep 2017
A) Front Squat build a 1RM en 5-6 sets Rest: 2’-3’/set B) 10’ AMRAP 20 Front rack lunge @ 50/35 100m sprint run 1 Rope climb legless C) CORE: Tabata: V-Ups
Sep 2017
A) Box Squat @ 65% 10×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) -16’ EMOM- M1: 100m Sprint run M2: 10 Burpees OBB M3: Max DL @ 60% 1RM M4: REST
Sep 2017
A) Sumo DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) 12’AMRAP 9 AKTBS @ 32/24 9 Goblet Squat @ 32/24 9 T2B 9 Box Jumps
Sep 2017
A) Build a 1RM FLOOR PRESS en 5-6 sets (rest: 2-3 min/set) B) 7 X 2’ AMRAP 150/100m Row Max Ring Dips Rest 2’/AMRAP *Retomando Reps
Sep 2017
A) Box Squat @ 55% 12×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) 4’AMRAP BUY IN: 100DU 15 DBall CL @ 40/30 15 Box Jumps @ 60/50 REST 90” 4’AMRAP BUY IN: 75DU 12 DBall CL 12 Box jumps REST 90” 4’AMRAP BUY IN: 50DU 9 DBall CL 9 Box jumps
Sep 2017
A) Clean and Jerk 8’ EMOM 3 PCL + 3 FSQ + 3 Jerks B) TEAM WOD OF 3 20’ AMRAP 100 Cal Row 100 HPCL @ 60/40 80 Cal Row 80 Sh2OH 60 Cal Row 60 Burpees OB 40 Cal Row 40 Clusters *Repartir any how *Agradecimientos a Iko PB photographer y The Fenix Games
Sep 2017
A) Box Squat @ 50% 12×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM 1×8 C) 3’AMRAP Sprint run 100m 10 KTB goblet lunge @ 24/16 Max DL @ 50% 1RM REST 2’ 3’AMRAP Sprint run 100m 20 KTB goblet lunge @ 24/16 Max DL @ 60% 1RM REST 2’ 3’AMRAP Sprint run 100m 30 KTB goblet lunge @ 24/16 Max DL @ 70% 1RM
Sep 2017
A) Power Snatch Tn’G 4 sets para encontrar 3 reps tn’g 90”/set B) PARTNER WOD 15’ AMRAP 30 P.SNT @ 40/30 30 Box Jumps @ 60/50 30 Cal Row/AB/SKI 100 DU *Repartir any how
Sep 2017
A) Build a 1RM DEAD LIFT en 5-6 sets (rest: 2-3 min/set) Set 1: 60% x 3 Set 2: 70% x 3 Set 3: 80% x 1 Set 4: 90% x 1 Set 5: 100% o + x 1 Set 6: +100% x 1 B) 10’ AMRAP 12 Front Squats @ 60/40 9 AKTBS @ 32/24 Inmediatamente después: 50 T2B FOR TIME TC 3’
Jul 2017
A. Build 1Rm – Back Squat B. 10′ Amrap: 21 Box Jumps 15 KBS 9 Burpees
Jul 2017
For Max Reps/Distance: 0:00 – 2:00 100 mts D-Ball Run Remaing Time: Max Rope Climb 2:00 – 4:00 100 mts D-Ball Run RT: Max Mu 4:00 – 6:00 100 mts D-Ball Run Max Distance: Hand Stand Walk 6:00-7:00 Rest
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