May 2018
DELOAD WEEK Weightlifting (Thruster) 10’ EMOM M1: Build a 5 heavy reps of Thruster M2: 5-10 Strict C2B Metcon (Tiempo) 3 RFT 500m Run 15 Box Jump @60/50 18 Push ups 21 AKTBS @24/16
Metcon (Tiempo) En Equipos 4-5 For Time: 800 mts Team Run 100 reps – Alt D-Ball Crusthers over High Rope @ 30/20 800 mts Team Run 100 reps – Alt D-Ball Cleans over mid rope @ 40/30 800 mts Run 100 reps – Sincro Burpess over and under a low rope 200 mts – Buddy Carry Run
Abr 2018
Weightlifting (Push Press) Build a 3 RM en 4 Sets 2’/Set @ Rest: 20” 2 DB/KTB Row iso hold on top Metcon (Reps) PARTNER WOD 5’ AMRAP 500m Run Max Sh2OH @60/40* 2’Rest 5’ AMRAP 500m Run Max Rope Climb* 2’ Rest 5’ AMRAP 500m Run Max Ring Dips* *Run together / A1: Work – A2: Rest / Dividir any how ADV Sh2OH @ 70/50 Legless RC Ring MU
Abr 2018
Weightlifting (Back Squat) 10 Reps @70% 8 Reps @75% 6 Reps @80% 4 Reps @83% 2 Reps @87% Rest 2’ entre sets Metcon (Reps) 16’ EMOM 40” On / 20” Off M1: Max Cal Row/AB/Ski M2: Max DU M3: Max Burpees M4: Max KBS @ 24/16 *Anotar número total de reps
Abr 2018
Weightlifting (Snatch) Cada 90” x 10 Rondas R1-5: Snatch Pull + HP Snatch + 3” pause at bottom OHSqt R6-10: Build a Heavy Rep Sqt Snatch @ 80%+ S1: 50-55% S2-3: 60-65% S4-5: 70-75% Metcon (Reps) 3 x 4’ AMRAP 3 Rounds 150 Sprint Run 9 Box Jump @ 70/60 Then 1er AMRAP: Max Reps OHSqt@ 50% 2o AMRAP: Max Reps Power Snatch @ 60% 3er AMRAP: Max Reps Squat Snatch @
Abr 2018
Metcon (Reps) 8’ EMOM M1: 50m KTB Farmer Carry + Max Strict C2B* M2: 50m KTB Farmer Carry + Max Ring Push Ups *No S.C2B o S.Pull up substituir por Pull ups en barra baja Metcon (Tiempo) “VERA” For Time: 21 DB Alt. Hang Power CL+J @22’5/15 21 Pull ups 300m Run 15 DB Alt. Hang Power CL+J 15 C2B 500m Run 9 DB Alt. Hang Power CL+J 9 BMU
Abr 2018
Metcon (Rondas y Reps) 12’ AMRAP 12/9 CAL Row 6 HSPU 3 DL @ 87% ADV: 12’ AMRAP 12/9 CAL AB 3 Strict HSPU + 3 Kipping HSPU 3 DL @ 87% Metcon (Tiempo) FOR TIME 21-15-12-9-6-3 2 DB/KTB Front Squats T2B ADV Barbell Front Squat @60/40 + 10/5kg x ronda
Abr 2018
Metcon (Rondas y Reps) 4 x 3′ AMRAP 3 BMU o RMU 6 HSPU 9 Wall Balls @ 20/14 Rest 90″ *Retomando Reps ADV: 4 x 3′ AMRAP 5 BMU o RMU 10 HSPU 5 DB Thrusters @ 22’5/15 Rest 90″ *Retomando Reps
Abr 2018
Weightlifting (Deadlift) Build a 2RM en 4 Set 2’/Set Then: 3 Sets of 7 reps @ 80% of the above load 90″/Set Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 60 DL @ BW* 100 Burpees Facing Bar* *Dividir any how ADV: DL @ 102/70
Abr 2018
Metcon (Reps) ADV: (Realizar cuando el resto de la clase trabaja la técnica) 2 ROUNDS 20″ AMRAP: HPCL + Jerk 20″ AMRAP: Burpees OB Rest 40″ 30″ AMRAP: PCL + Jerk 30″ AMRAP: Burpees OB Rest 30″ 40″ AMRAP: Sqt CL + Jerk 40″ AMRAP: Burpees OB 2′ Rest Round 1: 40% Round 2: 50% Weightlifting (Clean and Jerk) Cada 90” x 10Rnds Round 1-5: Clean Pull + Hang Sqt.
Abr 2018
Metcon 4 ROUNDS 20 DB Bench Press top to top (10 reps x arm) 10 Weighted Ring Rows Feet eleved 50m KTB Heavy Farmer Walk* Rest 60″ *Si es posible: 1 arm KTB Front Rack / 1 arm KTB Over Head Metcon (Tiempo) 3 RFT 100m Sprint Run 21 T2B 100m Sprint Run 12 Pull Ups 100m Sprint Run 9 Ring Dips ADV: C2B / High Ring Dips
Abr 2018
Weightlifting (Back Squat) 3 ROUNDS Max Strict Chin Ups Max Back Squats @ 85% Rest 2′ ADV: en lugar de chin ups realizar 3 Rope Climb (1 legless + 2) + 7m HSW o practica Metcon (Rondas y Reps) 12′ AMRAP IN: 100m Sprint Run + 30/20 HR Push Ups 3-6-9-12-15…etc DBall Cleans @ 50/40 High Box Jumps @ 70/60
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