May 2016
A. Skill: Double Unders –> Triple Unders / Pistols B. For Time: Run 150 mts 20 TUers / 100 DU 20 Wall Balls 20 T2B 10 Alt Pistols == 3Rnds: 10 Slam Balls @ 40/30 + 3 Rope Climb == 10 Alt pistols 20 T2B 20 Wall Balls 20 TUers/100 DU Run 150 mts
Abr 2016
A. Press Banca En 10 mins 5Rm, 3Rm Alt: Rope Climb Téc. B. ARI +IBAN Cumple Wod!! For Time: 290 mts Med Ball Run @ 20/14 29 HR.Push Ups 5 Rope Climbs 29 Box Jumps 4 Rope Climbs 29 KBS @ 24/20 3 Rope Climbs 290 mts Med Ball Run 29 Wall Balls @ 20 2 Rope Climbs 29 T2B 1 Rope Climb 42 Burpees 290 mts Med Ball Run
Abr 2016
A. -Front Squat – 3 x 3 @ 70% con 3″ Pausa *Rest: 6-8 KB Rows / brazo B. Team Chipper En parejas dividir For Time: Run 500 mts 40 Box Jumps 40 C2B PU 40 KBS @ 24/16 40 Alt. W. Lunges @ 50/35 40 T2B 40 Push Press @ 50/35 40 Dead Lift @ 50/35 40 Wall Balls 40 Burpees 40 Cal Row
Mar 2016
CF OPEN 16.4 13′ AMRAP: 55 Dead Lifts @ 102/70 55 Wall Balls @ 20/14 55 Cal-Row 55 Hand Stand Push Ups
Dic 2015
-CHIPPER- For Time: Run 800 mts 40 KBS 40 Bx Jumps 40 Sit ups Run 500 mts 30 KBS 30 Bx Jumps 30 Sit Ups Run 300 mts 20 KBS 20 Bx Jumps 20 Sit Ups *Comp: 30.06.15
Sep 2015
A. EMOM: (hasta donde sea posible) 15 DU 5 Wall Balls @ 20/14 *cada minuto +2 WB. B. Partner Chipper For Time: 20 x Hspu 30 x T2B 40 x Sqt Cleans @ 50/35 50 Burpees Pull-Ups 40 x Sqt Cleans @ 50/35 30 x T2B 20 x Hspu * Time Cut: 20 mins
Sep 2015
A. Skill: Practicar : Snt DL + Hang Snatch OH Squats – 10 Rm B. -CHIPPER- For Time: Run 500 mts 30 Squats 30 Pull-Ups 30 OH- Squats 30 HR Push Ups 30 Back Squats 30 T2B Time Cut: 20 mins
Ago 2015
Sofi’s & Alfo´s – Birthday WOD – For time: 29 Cal Row 5 P. Snatches @ 60/45 29 Box Jumps @ 60/50 5 P.Snatches 29 Wall-Balls @ 20/14 5 P.Snatches 29 Burpees -Rest 3′ – For Time: 35 C2B.Pu + Burpees
Jul 2015
Chipper For Time: Run Big lap – 800 mts 35 Pull-Ups 35 Box Jumps 35 N2E 35 Burpees 35 Cal Row -Rest 60″- Find 1rm Dead Lift *Total Time Cut 20 mins
Jul 2015
A. -Strict Press- Encontrar 1 Rm, luego: 3 x 1 B. -Rope Climb Skill- C. CF.com 06.07.15 9 – 15 – 21 -27 reps xt: Wall Balls @ 20/14 kB – SDLHP@ 24/16 Box Jumps Push Press @ 30/25 Row x CaL Buy out: 5/3 Rope climbs
Jun 2015
A. Skill: Saltos Dobles, Box Jumps y Kb Swing B. For Time: -150 Saltos Dobles- 40 Box Jumps 40 Sit Ups 40 A.KBS @ 24/20 -100 Saltos Dobles- 30 Box Jumps 30 Sit Ups 30 A.KBS @ 24/20 -50 Saltos Dobles- 20 Box Jumps 20 Sit Ups 20 A.KBS
May 2015
A. Rotacion Gymnastica -3 sets- De cada estación/minuto – trabajar técnicamente 40 seg M1: Rope Climb M2: Ring Dips Estrictos M3: T2B Estrictos M4: 100 Double Unders B. En parejas -20′ AMRAP- 30 Row Cal 30 HR Push Ups 30 R.KBS @ 24/20 30 Box Jumps Run Big Lap = 30 reps *Contabilizar número total de reps * Ejecutar el Wod en parejas, tan pronto atleta 1