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
En Trios For Time: 150 DB Squat Snatch@ 22/15 150 Wall Balls @ 20/14 150 Push Ups Cada 4 mins: 10 Syncro Burpees + 100 mt sprint Run tiempo rest: Max reps : DB Snt / Wall balls / Pull Ups Mientras a1: work, a2: Hs hold a3: Dead Hang
Feb 2018
Weightlifting (Bench Press) 10′ EMOM M1: 5 BENCH PRESS* M2: 8/10 KTB Row *Incrementar peso, iniciar con el 50-60% Metcon (Tiempo) Cada 4′ x 5 Rounds (20′) 100m Sprint Run 10 Thrusters @ 50/35 15 AKTBS @ 32/24 100m Sprint Run *Anotar el peor tiempo
Feb 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 200 DU* 1600m Run together 200 DU* 2000m Row* *Repartir any how *A1: Work / A2: 2 KTB Hold Si las KTB tocan el suelo en algún momento del WOD (excepto en la carrera) Partner Run 150m
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
Metcon (Tiempo) C2B PU CONDITIONING 3 RFT 9 C2B PU 20 DU 6 C2B PU 20 DU 3 C2B PU 1′ Rest entre sets Metcon (Reps) 16′ EMOM M1: 10 Burpee Box Jump Over @ 60/50 M2: 12 (6/6) Alt. DB Lunge @22.5/15 M3: Max BMU M4: 40″ DBall Bear Hold@ 50/40
Feb 2018
Metcon (Tiempo) BODY WEIGHT DIANE FOR TIME 21-15-9 DL @Bw HSPU TC 6′ Weightlifting (Front Squat) 5′ EMOM 3 Front Squats @ 75-80% Metcon (Tiempo) FOR TIME 20 HP Snatch @ 50/35 15/12 Cal Row/AB/Ski 10 OH Squats 15/12 Cal Row/AB/Ski 20 HP Snatch 15/12 Cal Row/AB/Ski TC 9′
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