Mar 2018
Weightlifting (Bench Press) Build a Heavy Single en 5 Sets 2’/Set @Rest: 12 Alt. 2 DB/KTB Bent Over Row Metcon (Rondas y Reps) 18′ AMRAP 2400m Run (3 Big Laps) Tiempo restante: Max Rounds of: 9 Box Jump @ 60/50 18 Alt. DB Snatch @ 22’5/15
Mar 2018
1000 meters row For time 1000 meters row Metcon (Reps) 20′ EMOM M1: 12/8 Cal Row M2: 10 Burpee Facing Bar *Si no se puede mantener el numero de reps, establecer un numero realizable.
Mar 2018
Weightlifting (Clean and Jerk) 5 Sets 90″/Set 3 Hang Squat Clean + 1 Jerk Then: Build a Heavy Rep of Hang Squat Clean and Jerk in 3 sets Metcon (Tiempo) 4 RFT 16 AKTBS @ 24/16 12 C2B PU 8 Thrusters @ 40/30 * *Rx+ DB Thrusters @ 22’5/15
Mar 2018
Metcon 12′ EMOM M1: 5 OH Squats@40/30* M2: 30″ Max reps C2B *+1Rep cada minuto Metcon (Rondas y Reps) 4×3′ AMRAP 100m Sprint Run 30 DU Max Rounds: 6 Alt. DBall Lunge @ 50/40 9 Ring Push Ups * Retomando reps 1′ Rest/AMRAP
Mar 2018
CORE 2 Sets of TABATA 8 Sets 20″ Work: Max Reps/10″Rest 10kg Plate S1: Hollow Rocks S2: Vups S3: Russian Twist S4: Hollow Hold S5: Russian Twist S6: OH Plate Sit up S7: Back Extensions S8: Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 15-12-9-6-3 Double DB Hang Power Clean and Jerk @ 22’5/15 T2B 150m DB Farmer Carry despues de cada set (75m A1, 75m A2) Alternar Full Sets
Mar 2018
Weightlifting (Weighted Pull-up) WEIGHTED CHIN UP Build a 3RM en 4 Sets 2’/Set @Rest: Max Ring Push Ups *No Chin Up: 3-5 Reps of Negative Chin Up Metcon (Tiempo) TEAM DOUBLE HELEN 3RFT 800m Run Together 42 AKTBS @ 24/16 24 Pull Ups *Repartir any how
Mar 2018
Weightlifting (Front Squat) 6×4 – 2’/Set 2x 60% – 70% – 80% Metcon (Reps) 4 x 2′ AMRAP 10 Alt. 2 KTB/DB Box Step Up Max Facing Burpee Box Jump Over @ 60/50 2′ Rest/AMRAP *Anotar el peor Set *Dividir la clase en 2 grupos. 6 Atletas Work / 6 Atletas Rest
Mar 2018
Weightlifting (Hang Squat Snatch) 6 SETS 2’/Set 3 Pos. Squat Snatch A lo largo de los sets subir peso e ir eliminado posiciones hasta terminar con Una rep pesada de Hang Squat Snatch Metcon (Reps) 4RFT 2:00 On 2:00 Off 10 C2B – Pull Ups (+2 C2B x rnd) 15 Wall Balls @20/14 Tiempo restante: Max calorías Assault/Sky/Row Anotar calorías totales
Mar 2018
Metcon 12′ EMOM M1: 5 Bench Press @ 75% M2: 5 DL @ 110/80* *+1 rep en cada ronda Metcon (Rondas y Reps) 16′ AMRAP 2 Rope Climb 4 HSPU 8 DBall Cleans @ 50/40 12 Alt. Pistols Rx+: Legless RC / Strict HSPU
Mar 2018
Metcon CORE 2 SETS OF: With a 10kg plate 15 Hollow Rocks 15 Vups 15 Russian Twist 15″ Hollow Hold 15 Russian Twist 15 OH plate Sit ups 15 Back extensions 15″ Arch Hold -60″ REST- Metcon (Tiempo) 3RFT 500m Run 500m Row 500m Ski o 30/20 Cal AB 3′ Rest/Round
Mar 2018
Weightlifting (Seated Press) Build a 3RM en 4 sets 2’/Set Rest: 5-8 KTB/DB Row x arm Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 1000m Row 50 Wall Balls @ 20/14 20 T2B 100m DBall Carry @ 50/40 *Dividir any how
Mar 2018
Weightlifting (Clean and Jerk) 5 Sets 90″/Set 3 Posiciones Sqt. Clean + 1 Split Jerk Set 1: 60% Set 2: 65% Set 3-5: 70-75% Metcon (Rondas y Reps) 4′ AMRAP 6 SH2OH @ 60/45 6 Burpees Pull Ups Rest 2′ 4′ AMRAP 4 SH2OH @ 70/50 6 Burpees C2B Rest 2′ 4′ AMRAP 2 SH2OH @ 80/55 6 Burpees BMU
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