Jun 2017
A. Press Banca 5 x 3 / set 2′ Rest: DB Lateral row – full control B. Team Wod: -20’AMRAP- En parejas alternar full rnds A1: 1 Rnd Estrict Cindy + 10 Du’s (+10 cada rnd) A2: D-Ball bear Hold
Jun 2017
A. Squat Snatch 5 x 3 @ 75-80% -Only Perfect Reps – Not TnGo, Full Control B. MetCon: 12’AMRAP: 10 HP Snatch @50/35 50 mts MB Run 10 Lat Burpees OB 50 mts MB Run 10 T2B MB Run = 10 reps
Jun 2017
A. Dead Lift 3 x 5 @ 90%1Rm 55% – 65% – 75% – 85% x 5 + B. Team Wod En parejas Alternar Full sets 20′ AMRAP 4 – 6 – 8 – 10 – 12 … etc Plate OH walking lunges Explosive Push Ups alt Row x Cal A2: Rest
Jun 2017
A. Press 3 x 5 @ 90%1rm 55% – 65% – 75% – 85% x 5 + B. -Team Wod- En parejas Alternar: Work /Rest 20′ AMRAP A1: Max reps Unbroken: Wall Balls + C2B PU + MB Sprint Run 100 mts A2: Rest *Anotar Número total de WB/PU Comp: Martes 16.05.17
May 2017
A. Work on recover pace: 20″ Air Squats 20″ Walking lunges 20″ Good Mornings 20″ Easy Row 20″ Easy Run B. 4 Rnds /60″ x estación 1Rnd: 20″ Intense work+20″ active rest+20″ total rest 4 x Assault Bike 20″ A.Rest 20″ + rest 20″ 4 x 150 Sprint Run 20″ A.Rest 20″ + rest 20″ 4 x Cal Row 20″ A.Rest 20″ + rest 20″ 4 x Box Jumps 20″ A.Rest 20″
May 2017
A.Lift Shoulder Press @90% 1Rm 40% – 50% – 60% x 5 B.MetCon -Durante 20 mins- Ejecutar: Amrap: C2B-unbroken inmediatamente Amrap: Wall balls @20/14 inmediatamente Med Ball Run 100 mts – Rest 1:1-
May 2017
A.Lift Back Squat @90%1Rm 55% x 5, 65% x 3, 75% x 5, 85% x 3 95% x 1+ B.MetCon Partner WOD 15′ AMRAP En parejas alternar work / rest 30 DU’s 15 Wall Balls 3 Muscle Ups *Cuando ambos atletas terminen sus respectivas rnds Sumar al set: 10 Du’s + 5 Wall Balls + 1 Muscle Up
May 2017
Endurance Wod 5 Rnds 30″ work / 30″ rest Assault Bike – max cal rest 30″ 1 x Sprint Run 100 mts rest 30″ Row – max cal rest 30″ Box Jumps – max reps rest 30″ Kettlebell Swing rest 30″ Double Unders – max reps rest 30″
May 2017
Partner 20′ Amrap -En parejas alternar full rnds- work/rest 4 Sqt Cleans Tngo(Heavy) 8 Burpees Over Box 12 T2B
May 2017
A.Lift Back Squat (3×3) @ 90%1Rm 70%x 3 – 80% x 3 – 90% x 3 + B.MetCon -Team DT- 15’Amrap En parejas Alternar Full rnds 1Rnd: 30 Du’s + 12DL + 9HPCL + 6PJ *+10 Du’s cada team rnd
May 2017
A.Lift Press Hombro (3 x 3)@90%1rm 50% x5, 60% x 3, 70% x 3, 80% x3, 90% x3+ B.Met Con -12′ AMRAP- 2-4-6-8-10-12 … etc Alter. Pistols Alter. DB Snatch High Ring Dips* *1Mu + RD
Abr 2017
A. Lift Back Squat 3 x 5 @ 90%1rm (50% – 65% – 75%) x 5 85% x 5 + reps B.MetCon -4Rnds- Min1: 1 rnd Nate Min2: Sprint run 150 mts Min3: Max D-Ball Cleans @ 40/30 *Anotar número total de DB Cleans
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