Oct 2016
-Fin Semana Descarga- A. Press d Banca: 50% – 60% – 70% x 5 Rest: 8-10 incline KB Row B. Skill: Kipping Pull Ups, C2B, BMU. C. “Nicole XXX” -20′ AMRAP- MB Run 500 @ 20/14 Max Reps BMU + Max Reps C2B + Max Reps PU * *unbroken: al fallo continuar con el siguiente skill inmeditamente -Anotar número total de Reps- ó “Nicole” -20′ AMRAP- Run 500 mts Max
Oct 2016
A. Dead Lift: WUp: 55%, 65% x5 75%x5, 85%x3, 95% x1+ Rest: 1-3 E.HSPU o 10″ Hstnd Hold B. Wod: Time Priority “DIANE” 60″ Max Reps DL @ 50% (90%1rm) 60″ Max reps HSPU 45″Max Reps DL 45″ Max Reps HSPU 30″ Max reps DL 30″ Max reps HSPU Opcional: 3 x 800 mts Run
Sep 2016
A. Warm up to Cindy: 5 Pull Ups + 10 Push Ups + 15 A.Sqts B. Warm up to DT: 12 DL + 9 H.P.Cleans + 6 SH2OH -Then- For time: -3Rnds Cindy- 1 Rnds DT @ 50/35 -2Rnds Cindy- 2Rnds DT -1Rnd Cindy- 3 Rnds DT
Ago 2016
A. -Over Head Squat- 4 x 3 Across B. Thrusters 3 x 5 Estrict Pull Up lastradas 3 x 5 C. -HEAVY FRAN – For Time: 15 – 12 – 9 Thrusters @ 60/45 MB E.Pull Ups @ 20
Ago 2016
A. -Front Squat- 4 x 3 – Across Rest: superman Hold 30″ B. En 4 Sets: Build 3rm Thruster Rest: Pull Up Progression C. “Run and Get Fran” For Time: 500 mts Run 9 Thrusters @ 45/30 9 Pull Ups 500 mts Run 15 Thrusters @ 45/30 15 Pull Ups 500 mts Run 21 Thrusters @ 45/30 21 Pull Ups
Ago 2016
A. – Dead Lift – .3 – 3 – 3 – 3. Rest: Max Tuck Hold B. 0:00- For Time: “MEGAN” 21 – 15 – 9 Burpees KBS Du’s 8:00- For time: “ANNIE” 50-40-30-20-10 Du’s Sit Ups 18:00 – TIME CUT –
Ago 2016
A. En 5 sets build: Back Squat 3 – 3 – 3. Luego Thrusters 3 -3 -3. Rest: PU-C2B-BMU B. FRANZILLA For Time: 21 Thrusters @45/30 21 Pull-Ups 15 Thrusters @55/40 15 C2B Pull Ups 9 Thrusters @ 65/45 9 Bar Muscle Ups ==Time Cut 10 mins==
Ago 2016
A. 1 P.Snatch +3 OH Squats En 4 sets build : 3 – 3 – 3 B. -NANCY- 5RFT: Run 500 15 OH Squats @ 45/30
Ago 2016
A. Squat Clean En 5 sets build: 3 – 3 – 3 Rest : Ring Dips : 3 – 5 – 7 – 9 B. ELIZABETH For Time: 21 – 15 – 9 Cleans @ 60/45 Ring Dips
Ago 2016
A. -Thrusters – En 5 sets build a 3 -3 -3 Rest: Pul Up efficiency B. -FRAN- For Time: 21 – 15 – 9 Thrusters @ 45/30 Pull Us
Jul 2016
A. – Snatch Clásico – En 10 mins Buid a 2rm , no touch and go. B. 2 Bad Girl´s – For time: min 0 – 8:00: ISABEL: 30 x P.Snatches @ 60/40 – AFAP min 8:00 – 16:00: Karen: 150 Wall Balls @ 20/14 – AFAP @ min 18: For time: 3o T2B + Run 800
Jul 2016
En 20 minutos: Bad Girl “XXX”-“Dirty Helen” o “Helen” – 3RFT- Run 500 mts 21 KBS @ 24/20 (12-10-8) MU * *Dirty Helen = 12 C2B PU *Helen = 12 PU Tiempo restante: amrap: T2B *Comparar con 03.04.16