Dic 2017
Fuerza Gymnastics + Deadlift STRICT HSPU + DEAD LIFT R1: 10 Push ups + 5 reps DL @ 65% R2: 5 Pike Push ups + 3 reps DL @ 75% R3: 50% of Max S.HSPU + 1-2 reps DL @ 80-85% R4: 40% of Max S. HSPU + 1 heavy rep DL R5: 40% of Max S. HSPU + 1 heavy rep DL R6: 40% of Max S. HSPU +
Dic 2017
Weightlifting (Clean and Jerk) 5 working sets of: 1 PCL + 1 FSqt + 1 Sqt CL + 1 Split Jerk @ 65% 2’/Set Metcon (Rondas y Reps) 15′ AMRAP 12 T2B** 9 Box Jump @ 60/50 6 CL+J Ubk @ 60/40* *If Broken = 5 Burpees Over the Bar ** If T2B no available, estrict toes to high 1**
Dic 2017
Fuerza Gymnastics (Handstand Push-up) Strict HSPU/Pike Pu R1: 40% of Max Strict HSPU R2: 40% of Max Strict HSPU R3: 40% of Max Strict HSPU R4: 40% of Max Strict HSPU 2’/Set @Rest: 8 Row Pulls x Max cal Metcon (Tiempo) PARTNER WOD FOR TIME and CALORIES 4 ROUNDS (2c/u) A1: 100 DU + 500m MB Run A2: Max Cal Row
Dic 2017
Fuerza Gymnastic + (Back Squat) Strict C2B + Back Squat R1: 10 Ring Rows + 5 reps Back Squat @ 65% R2: 5 Strict Pull Ups/Ring Rows + 3 reps Back Squat @ 75% R3: 40% of Max Strict C2B + 1-2 reps @ 80-85% R4: 40% of Max Strict C2B + 1 Heavy rep Back Squat R5: 40% of Max Strict C2B + 1 Heavy rep Back Squat Time
Dic 2017
Gymnastics (Handstand Push-up) Max reps Strict HSPU UBK No strict HSPU: 1) Pike PU 2) Push Up Skill Gymnastic Kipping T2B Metcon (Rondas y Reps) 8′ AMRAP 3-6-9-12-15-18…etc Sh2OH @60/40 T2B
Nov 2017
Weightlifting (Front Squat) 10-8-6-4-2 *Aumentar peso en cada set Rest: 90″/ronda Skill Pistol Metcon (Reps) 16′ EMOM M1: 8-10 Alt. Pistols M2: 12 DL @ 100/70kg o 60% 1RM M3: Max Burpee Box Jump @ 60/50 M4: Rest *Anotar Número Total Burpees
Nov 2017
Gymnastics (Pull-up) Test: Max Strict C2B Pull Ups UBK *No Strict PU: 1) Low Bar PU 2) Eccentric PU Skill Gymnastic Kipping Pull Up Metcon (Rondas y Reps) 4 x 3′ AMRAP 100m D-Ball Walk @ 50/30 Max Rounds of Cindy rest 60″/AMRAP *Retomando Reps
Nov 2017
Weightlifting (Clean and Jerk) Build 1RM en 6 sets rest: 2′-3′ TC 18′ Skill BARBELL CYCLING Grace 30 Clean-and-Jerks (135/95 lbs) aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
Nov 2017
Weightlifting (Bench Press) Build a 1RM en 5-6 sets rest: 2′-3’/set Metcon (Tiempo) 3RFT 2 Rope Climb 500m run 20 Push ups TC 15′ RX+: 3RFT 2 LL Rope Climb 500m Run 21-15-9 Ring Dips
Nov 2017
Metcon (Rondas y Reps) EN TRIOS 30′ AMRAP 60 Burpees Box jump Over @ 60/50 60 DBall Cleans @ 50/30 60 Cal AB o Ski *Repartir any how
Nov 2017
1000 meters row For time 1000 meters row Weightlifting (Snatch) Build a 1RM en 5-6 sets rest: 2′-3’/set Isabel For Time 30 Snatches (135/95 lbs) Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch). A variant of this WOD that substitutes clean-and-jerks for snatches is “Grace”.
Nov 2017
Skill HSPU/T2B/DU Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 20 DU 10 HSPU 20 DU 10 T2B 100m DBall Run @ 50/30 *Alternar ejercicios y correr juntos cada uno con su DBall RX+: Individual