Sep 2016
A. Bench Press: Wup: 60% x3, 70% x3, 80% x3, 85%x3, 90%x3 + Rest: 10″ C2B Hold + 10″ Hstd Hold B. “Team Nate” 20′ AMRAP: En parejas alternar full rnds de: A1: 2 R.Muscle Ups 4 HSPU 8 KBS @32/24 A2: D-Ball Hold on shoulder mientras A1 trabaja.
Sep 2016
A. -Pull Up Lastrada- En 5 sets build 3Rm Rest: 8-10 Dragon Flags – 5″neg B. Skill: Kipping/Butterfly Pull Up – Kipping Ring Dips C. 2 Sets of: “max Reps in every set” En 60″: 50 mts Sprint Run + Max Reps Pull Ups -60″ Rest- En 90″: 100 mts Sprint Run + Max Reps Ring Dips -60″ Rest- En 180″ 500 mts Run + max Reps T2B -60″ Rest-
Sep 2016
A. -Back Squat- 80% x3, 85% x 3, 90% x 3+ Rest: 30″ Hero Pose + 30″ Arch B. 12′ AMRAP: 4 – 8 – 12 – 16 – 20 … Front Rack Alt Lunges @ 50/35 AKBS @24/20 Box Jumps @ 60/50 – despues/set – 10″ lateral Plank Izq 10″ lateral Plank Der
Sep 2016
A. Push Press: Wup: 50%, 65% 75%x5, 80%x5, 85%x5+ Rest: 20″ Hollow Rocks 10″ Squat hold B. TEAM WOD En parejas -15′ AMRAP- *10 Sincro Partner Wall Balls @ 20/14 *10 Alt Power Snatches @ 50/35 *+4 reps x rnd -then- Atletas alternan tareas x rnd A1: Run 100 mts A2: Rope Climb + 1 x Rnd
Sep 2016
A. Build a 3rm Power Clean -Tn’Go Rest: Hand Stand walk Prog. B. Solidari Wod 1. “the Sincronizer” -12′ AMRAP- a1: HandStand Hold / a2: 6 A. Squats 12 Sincro KBS @ 20/12 10 P.cleans @ 50/35 +2 Rnd
Sep 2016
A: Skill: Du´s / Snatch Clásico En 3-4 Sets build 3Rm Snatch – No TnGo Despues: -14′ EMOM- (7 Sets) M1: 2-3 Snatches M2: 30-50 Du´s B. 5′ AMRAP: Burpees Bar/Ring Mu -Rest 60″- 4′ AMRAP Burpee Pull Ups -Rest 60″- 3′ AMRAP Burpees
Ago 2016
A. -Press Banca- 4 x 8 – Across Rest: 8-10 Incline Barbell Rows B. 8’AMRAP: -Avanzar en la secuencia- 3 – 6 – 9 – 12 – 15 … etc P. Snt @ 45/25 T2B
Ago 2016
A. -Pull Up Lastradas- 2 – 2 – 2 – 2 B. Death By Pull-Push -Squats -WOD de CF.Com- De 0:00-3:00, 3rnds de: 3 Pull Ups 6 Push Ups 9 A.Squats De 3:00-6:00, 3rnds de: 4 Pull Ups 8 Push Ups 12 A.Squats …. *Continuar hasta que no sea posible acabar las 3rnds dentro de los 3 mins a cada segmento sumar +1 Pull Up, +2Push Ups, +3 A.squats
Ago 2016
A. -Dead Lift- 4 x 4 – Across Rest: Hspu / Du B. Avanzar en la progresión 8′ AMRAP 3 – 6 – 9 – 12 – 15 … +3 reps DL HSPU – 20 Du / set-
Jul 2016
A. Push Press 3 – 3 – 3 – 3 Rest: MaxPu Estrictas B. 10′ AMRAP 50 x Burpees OB 30 x Shoulder To OverHead @ 60/45 10 Muscle Ups – Rest 2′- For Time -A.F.A.P- 21 – 15 – 9 Dead Lift @ 60/45 Push Ups
Jul 2016
A. Skill: Saltos Dobles // Triples B. Skill: Touch and Go – Power Snatch x 5 C. CF OPEN 14.1 10′ AMRAP 30 x Double Unders 15 x P.Snatches @ 35/25 *Comp 11.02.14
Jul 2016
A.Skill: -Muscle Up- m1: Band Transicion en low rings m2: Gymnastic Kip Swing B. -Contra Reloj- 0:00 – 8:00: en 4 sets – Build 3Rm Press de Banca 1 set cada 2 mins + 5-8 KB incline Rows 8:00 – 14:00 Bench Press 3 – 3 – 3 @14:00 – 3 ‘ Rest @ 17:00 – 10′ AMRAP 100 mts MB Run @ 20/14 + avanzar en la progresión 2
¿En qué te podemos ayudar?