Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU R1: 60% of Max S.C2B PU R2: 60% of Max S.C2B PU R3: 50% of Max S.C2B PU R4: 50% of Max S.C2B PU @rest: build 3 Heavy Reps Press Banca ADV: 1 Set Max reps Kipping C2B UBK Metcon (Tiempo) -4 RFT- 12 T2B 18 KTB Snatch @ 24/20 12/9 Cal Row Out: Run 800 mts
Ene 2018
Gymnastics (Handstand Push-up) STRICT HSPU + Build a Heavy Rep of DL SNATCH GRIP R1: 10 Push ups + 5 reps R2: 5 Pike push ups + 3 reps R3: 60% of Max S.HSPU + 1-2 reps R4: 60% of Max S.HSPU + 1 heavy rep R5: 50% of Max S.HSPU + 1 heavy rep R6: 50% of Max S.HSPU + 1 heavy rep ADV: 1 Set of Max reps
Ene 2018
“The Open Test” by Ben Bergeron Metcon (Reps) Metcon (Reps) AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (65/45) 20 Jerks (65/45) 10 Power Snatches (65/45) 10 Muscle-Ups
Ene 2018
Skill HSPU / T2B ADV: Build a 3RM Deficit HSPU Rest: 3-5 T2B estrictos Metcon (Reps) 8 RONDAS 20″ Max T2B 10″ Rest 20″ Max Burpees 10″ Rest 2′ Rest 8 RONDAS 20″ Max Wall Balls @ 20/14 10″ Rest 20″ Max HSPU 10″ Rest @18:00: Run 800m For Time
Ene 2018
Weightlifting (Back Squat) 5′ EMOM 3 Reps of Back Squat @70-75% *Aumentar peso cada minuto Metcon (Tiempo) Cada 3′ x 10 Rounds Each For Time 100m Sprint Run 6 Alt. Pistols 3 DBall Cleans @ 50/40 *Anotar el peor tiempo
Ene 2018
Weightlifting (Power Snatch) 5 SETS 90″/set 1 Pause 3 pos. Snt pull + 1 P. Snt + 1 Snt Balance @ 60-70% Metcon (Rondas y Reps) 4 x 3′ AMRAP 15/12 Cal Row 9 P. Snt 6 Burpee Box Jump @ 60/50 Rest 2’/ AMRAP @ 50/35 – 40/30 – 30/25 – 20/15 (Disminuir peso del snt en cada amrap)
Ene 2018
Gymnastics (Handstand Push-up) STRICT HSPU / 3 HEAVY REPS SQUAT CLEAN R1: 60% of Max R2: 50% of Max R3: 50% of Max R4: 50% of Max Rest: Build 3 Heavy reps Squat Clean Metcon (Tiempo) 5 RFT 5 DL+ 5 HPCL+ 5 SQCL @ 50/35 30 DU 150m Run Rx+: 60/40 UBK si se rompe empezar por el segmento fallido
Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU R1: 50% of Max S.C2B PU R2: 50% of Max S.C2B PU R3: 50% of Max S.C2B PU R4: 40% of Max S.C2B PU Rest: 40″ Max Cal Row Metcon (Rondas y Reps) 12′ AMRAP 6 HSPU 12 Cal Row 24 Air Squats Rest 2′ 3′ AMRAP Burpee MU
Ene 2018
Metcon (Rondas y Reps) 20′ AMRAP 300m Run 30 DU 10 DL @ 50/35* 10 Burpees Over the Bar* *Aumentar 2 reps en cada ronda
Ene 2018
Weightlifting (Clean and Jerk) 5 SETS / 90″ x set 1 Pause Clean Pull + 1 SQ CLEAN + 1 SPLIT JERK @ 60-70% Metcon (Tiempo) 3 RFT (-3 Reps all over en cada Rnd) 21T2B 18 HPCL @ 60/40 15 FSQ @ 60/40 9 PUSH JERK @ 60/40 @12:00 30 burpees OB
Ene 2018
Gymnastics (Handstand Push-up) STRICT HSPU + Build SUMO DL 1Heavy rep R1: 10 Push ups + 5 reps R2: 5 Pike push ups + 3 reps R3: 50% of Max S.HSPU + 1-2 reps R4: 50% of Max S.HSPU + 1 heavy rep R5: 50% of Max S.HSPU + 1 heavy rep R6: 40% of Max S.HSPU + 1 heavy rep Metcon (Tiempo) FOR TIME 150m MB-Run 30 Wall Balls
Dic 2017
Metcon (Tiempo) ‘Partner New Year Wod’ For time: In: 365 Du’s Jan-31 OHSqt @50/35 Feb-28 Burpees Over bar March-31 Hang Power Snt @ 50/35 April-30 Toes To Bar May-31 Front Sqt @ 60/45 Jun-30 Burpee Box Jump Jul-31 Hang Power Cleans @60/45 Augs-31 Toes To Bar Sep-30 Back Sqt @70/55 Oct-31 Burpee Wall Balls @20/14 Nov-30 Shoulder to over Head 70/55 Dic-31 Muscle Ups Out: 365 Du’s *Split Reps ‘any-how’