Mar 2016
A. Skill: HSPU – Muscle Up – Pistols B. 18′ AMRAP: En 60″: Row 15/12 Cal + Max Reps HSPU Rest60″ En 60″: Row 15/12 Cal + Max Reps Pistols Rest60″ En 60″: Row 15/12 Cal + Max Reps Muscle Ups Rest60″ *Repetir con Run 100 mts y 40 DU
Feb 2016
A. – 5 Rnds – Cada 3 mins: 5 x Back Squats @ 60-70% + 30″ Max Cal Row *Sumar Cal Totales B. – 10 Mins Contra Reloj – In: Run 500 mts Tiempo restante: AMRAP: 30 DU 20 Wall Balls @ 30/20 10 Pull-Ups 5 Muscle Ups Out: Run 500 mts FT
Feb 2016
A. 12′ EMOM -4Sets- m1: 5 x Hang P. Cleans + Push Press m2: 30″ Max Reps: Burpees O.B m3: 30″ Max reps T2B B. Team Wod 15′ AMRAP En parejas Alternar y dividir reps. 10 P.Cleans + Push Press * 20 Box Jumps 10 Partner MB Sit Ups * *+10 reps cada set.
Feb 2016
A. 8′ EMOM: m1: 3 Pos Clean Work m2: T2B Est. Prog B. 4′ AMRAP: 30 Burpees O.B. AMRAP: Cleans @ 40/30 -Rest 3 mins- 3′ AMRAP 20 Burpees O.B. AMRAP: Cleans @ 50/35 -Rest 2 mins- 2’AMRAP 10 Burpees O.B. AMRAP: Cleans @ 60/40 * Anotar número Total de reps ejecutadas en cada AMRAP.
Feb 2016
A. 15′ EMOM: (5 Sets) m1: 3-5 Back Squat @ 60%1Rm m2: 5 High Box Jumps m3: 5-8 T2B. Est. B. -TEST DAY- Row 2K for Time Rest 2 mins: AMRAP: Flexiones P. Rest 1 mins: AMRAP: C2B Pu. Est Rest 2 mins: AMRAP: DU
Feb 2016
A. Floor- PRESS- Banca 65% x 5, 75% x 5, 85% x 3, 95% x 1+ *5-8 Slam Balls (Rodillas) @ 30/20 B. G-Skills: Ring Rows, Pull Ups, C2b Pu, Kipping Pu, KC2B, Bar Muscle Up, R. Muscle Up -TEAM WOD- En Parejas Alternar sets. 12 AMRAP 40 DU + AMRAP: R. Muscle Ups UNBK* *al fallo alternar con el compañero *Contabilizar num reps individualmente.
Feb 2016
A. 12′ EMOM: P: 1 x DL + 1 HP Clean + 1 x P.Clean I: Pistol Progression B. -3 Rnds- 1 min: 4 Pistols: AMRAP KBS @ 24/20 1 min: 4 Pistols: AMRAP: Push Ups 1 min: 4 Pistols: AMRAP: N2E.est Out: 4 Pistols + 500 mts Run Ft.
Feb 2016
A. Push Press: 65% x5, 75% x 5, 85% x 3, 95% x 1+ B. Skill: 3 Pos. P Snatch C. Hoy Death by P.Snatches Min 1: 1 Snt Min 2: 2 Snt Min 3: 3 Snt … Min 10: 10 Snt … * El wod termina cuando Atleta no pueda cumplir con el número de Snt requeridos, * 5 Burpees Over Bar al inicio de cada minuto * Cada
Feb 2016
A. Skill: DU/MU B. Dead Lift @ 65% x 5, 75% x 5, 85% x 3, 95% x 1 + *50 mts SPRINT / set C. -6 Sets- Contra Reloj -En 90 Segundos- 30 DU Sprint Run 100 mts AMRAP: Muscle Ups Rest 90″
Feb 2016
A. Skill: SDLHP, Push Press, Row, Box Jumps, Wall-Balls B. -FIGTH GONE BAD- 3 Rnds: 60″ Max Cal Row 60″ Max Reps Wall Ball @ 20/14 60″ Max Reps SDLHP 35/25 60″ Max Reps Box Jumps @ 24″/20″ 60″ Max Reps Push Press @ 35/25 60″ – REST – *Sumar Número Total de reps
Ene 2016
A. Dead Lift @ 70 x 3, 80 x 3, 90 x 3+ *+ KB Floor Press 5 reps / set B. Team Wod 20′ AMRAP: En parejas Alternar: 5 C2B PU 7 HR Push Ups 10 A.Squats 15 KBS @ 32/20 *cada 4 mins 3 Partner DL + 100 mts Sprint.
Ene 2016
A. Push Press: 70% x 3, 80% x 3, 90% x 3 + *KB incline Rows B. 30′ AMRAP: 40 x DU 15 x R.KBS @ 32/24 15 x Ab Mat Sit Ups 10 x Thrusters @ 43/32 Run/Row 800 mts
¿En qué te podemos ayudar?