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
Weightlifting (Clean) Every 90″ x 5 Sets On the 0:00: 1 PCL On the 0:20: 1 HSqt CL On the 1:00: 1 Sqt CL 1:00-1:30 Cambiar peso R1: 60% R2: 70% R3: 75% R4: 80% R5: 85% Open 13.4 As Many Reps as Possible in 7 minutes 3 Clean-andJerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12
Feb 2018
Skill RING MU *Si ya se tiene RMU: 12′ EMOM m1: 5-8 S. C2B-PU m2: 5-8 S. Ring Dips m3: 40″ DBall Bear Hold Open 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as “Open 13.3”.
Feb 2018
Weightlifting (Deadlift) En 5 Sets Build a3Rm DL @rest: 20” Hanging L-sit + 5/3 Calories Metcon (Reps) 10 ROUNDS Anotar la suma del peor set de cada ejercicio 30″ Max Cal AB/SKI 30″ Rest 30″ Max DL @ BW 30″ Rest 30″ Max Burpees Facing Bar 30″ Rest Rx+ 20kg + BW
Feb 2018
Weightlifting (Snatch) WORK TO SPEED 5 SETS 90″/Set 1 Tall Snatch 1 High Hang Snatch 1 Hang Snatch *Empezar con la barra, subir peso solo si la velocidad de entrada es la adecuada. 5′ EMOM 1 Heavy Sqt Snatch sin fallos *If fail: Esperar al siguiente minuto Metcon (Rondas y Reps) 12 Min AMRAP 35 Double Unders 6 KB Snatches 24/16 (R) 6 KB Snatches (L) 12 Toes to Bar
Feb 2018
Metcon (Tiempo) HSPU CONDITIONING FOR TIME 25 HSPU 2′ REST 25 HSPU Metcon (Rondas y Reps) 4x 3′ AMRAP 100m KTB Framer Walk Tiempor restante: Max rounds of: 6 Push ups 9 Box Jumps @ 60/50 1′ Rest / AMRAP *Seguir por donde se dejó
Feb 2018
Metcon (Tiempo) FOR TIME 21-15-9 Cal Row C2B PU TC 6′ MOD 1: 15-12-9 MOD 2: 12-9-6 Weightlifting (Overhead Squat) 4 SETS 90″/set 5 OHS @ 70/75% Metcon (Tiempo) FOR TIME in: 500m Run 2 ROUNDS 21 HPCL @ 60/40 5 Burpees OB 15 Front Squats 5 Burpees OB 9 Sh2OH 5 Burpees OB out: 500m Run Rx+: 70/50 Weightlifting (Clean) COMPLEMENTO Every 90″ x 5 SETS On the 0:00
Feb 2018
For Técnica Run 500 mts 7 Perfect Squat Snatch @ 80%* 9 Muscle ups * *If faill or miss Run 150 mts Metcon (Tiempo) Prep Open Wod 17.1 -En 20 Minutos- For time: Run 500 mts 10 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 30 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 10 dumbbell snatches 10 burpee box
Feb 2018
Weightlifting (Back Squat) 7′ EMOM 5 Back Squats @ 70% + 30 DU Metcon (Reps) 9 x 90″ AMRAP 15 Cal Row Max Burpees Over the row Rest 90″ 90″ AMRAP 15 Cal AB Max RKTBS @ 32/24 Rest 90″ 90″ AMRAP 15 Cal Ski Max DU Rest 90″ *En los sigiuentes 3 amraps ejecutar 12 calories *En los ultimos 3 amraps 9 calorias
Ene 2018
Gymnastics (Chest-To-Bar Pull-up) 3 SETS 90″ AMRAP 150m Sprint Run Max KC2B PU Rest 90″/AMRAP Metcon (Rondas y Reps) RUN CINDY 20′ AMRAP 5 Pull ups 10 Push Ups 15 Air Squats * Cada vez que se realizan 3 rondas, 500m run
Ene 2018
Metcon (Tiempo) KIPPING HSPU 15 HSPU rest 1′ 12 HSPU rest 45″ 9 HSPU rest 30″ 6 HSPU rest 15″ 3 HSPU Weightlifting (Deadlift) 5′ EMOM 5 DL @ 70-75% + 3 High Box jump Open 15.1 Complete As Many Rounds as Possible in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Open 15.1 and 15.1A should be done together as follows: As soon as the