Nov 2017
-BACK SQUAT- 4 RONDAS In a 30″ window: Max reps @ 65-70% 1RM Rest: 2′ entre rondas ======================================================================== Metcon (Reps) 16′ EMOM Min 1: 15 DL @ BW o 50% 1RM Min 2: 100m sprint run Min 3: Alternar entre sets: Max reps Pull ups / Max reps HSPU Min 4: Rest Rx+: Strict Pull ups / Strict HSPU
Nov 2017
Condal Inbox War 2.0- WOD2 “2-2-2 Intervals” For Time: Equipos deben acumular en el menor tiempo posible 60 Heavy D-Ball Cleans, dentro del sigiuiente formato: Cada integrante ejecuta amraps ALTERNADOS hasta cumplir con las cantidades establecidas. 2’AMRAP: -2 Rope Climbs -8/6 Sky Calories – Tiempo rest: Amrap: D-Ball Cleans @50/30 ===================================== CIW-WOD#2: “2-2-2 Intervals” Mod-version Cada integrante ejecuta amraps ALTERNADOS hasta cumplir con 80 REPS 2’AMRAP: -8 Rope Climbs desde
Oct 2017
Weightlifting (Floor Press) W/ BAND @ 40%-45% 9′ EMOM 3 reps (3 sets close grip, 3 sets middle grip, 3 sets wide grip) Weightlifting (Shoulder Press) 1×8 @ +2 kg de la semana anterior Metcon (Reps) PARTNER WOD 12′ AMRAP 10 Synchro DL @ 60/40 10 Synchro Sh2OH @ 60/40 Max reps Synchro T2B Unbroken *Anotar número total de T2B
Oct 2017
A) Bench Press Against/Bands Build a 1RM en 5-6 sets Rest: 2-3’/set B) 3x 4’ AMRAP 150m MB Run Then: Max Rondas 2 Rope Climb 9 Ring Dips 12 DB Snatch @ 22’5/15 *No Rest entre AMRAPS *Retomando Reps
Oct 2017
A) Bench Press hanging DB 9×3 @ 50% 1RM + 30% 3 sets close grip 3 sets middle grip 3 sets wide grip B) Shoulder Press 1×8 @+ 2kg des la semana anterior C) 3 x 3’ AMRAP 10 (5/5) 1DB Push Press @ 22,5/15 10 T2B 10 Burpees box jump @ 60/50 Rest 1’/AMRAP *Retomando reps
Oct 2017
A) OH Squat @ 65% 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 12’ AMRAP 3-6-9-12-15-18… etc Box jumps @ 60/50 DL @ 100/70
Oct 2017
A) Bench Press w/Band 9×3 @ 40% 1RM 3 sets close grip 3 sets middle grip 3 sets wide grip B) Shoulder Press 1×8 @ 75% + 2kg C) 15’ AMRAP 30 CAL AB/Row/Ski *7-7-7-7 C2B 30 CAL AB/Row/Ski *7-7-7-7 HSPU Run 500m *7-7-7-7 T2B *Ejecutar 4 sets: 7 reps Unbroken
Oct 2017
A. Max Banded Dead Lift En 5-6 sets: build an 1Rm B. On the Clock for 13 mins 00:0-3: 00: 100 Du’s + max Oh Walking Lunge @ 40 Rest 60″ 4:00 – 7:00: 75 Du’s + max FR Lunge @ 50 Rest 60″ 8:00 – 11:00: 50 Du’s + max BR Lunge @ 60 Rest 60″ 12:00 – 13:00: Max Reps- Wall Balls @ 20/14
Oct 2017
A) Floor Press 9×3 @ 70% 1RM (3 sets close grip, 3 sets middle grip, 3 sets wide grip) B) Shoulder Press 1×8 @ 75% 1RM C) TEAM WOD En parejas alternar a1/a2 -16’ AMRAP- A1: 12/10 Cal Row 10 T2B Max HSPU Unbk A2: DBall Bear Hold *Anotar Número total de HSPU indvidualmente
Oct 2017
A) Box Squat @ 55% + hanging band DB 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 14’ AMRAP 2-4-6-8-10-12… etc D-Ball cleans @ 40/30 100 mts Sprint Run D-Ball lunges @ 40/30
Sep 2017
A) Build a 1RM Dumbell Bench Press 5-6 sets (rest: 2-3 min/set) B) -8’ AMRAP- 10-15-20-25-30…etc Wall Balls @20/14 1-2-3-4-5… etc Ring MU C) C.O.R.E/ TABATA: R.Twist
Sep 2017
A) Box Squat @ 45% + Hanging band KTB 5×5 B) Back Squat @ + 5kg de la semana anterior 1×8 C) 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @ 65% 1RM 6 Burpee Box Jumps @ 60/50 REST 90” 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @ 70% 1RM 6 Burpee Box jumps REST 90” 4’AMRAP BUY IN: 100m 2ktb Farmer walk 9 DL @