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
Abr 2018
Metcon 15′ EMOM M1: 5-8 reps of DB Z Press M2: 5-8 reps of strict C2B M3: 30″ Hollow Hold w/plate @ 10/5 Metcon (Rondas y Reps) 12′ AMRAP 6 Ring Dips 9 SDLHP @ 40/30 100m Double KTB/DB Farmer Walk ADV: Strict Ring Dips / SDLHP 50/35
Abr 2018
Weightlifting (Back Squat) En parejas repartir any how 6’ AMRAP 20 Back Squats @ 70% 20 Back Squats @ 75% Max Back Squats @ 80% Metcon (Tiempo) -2 ROUNDS- 9’ EMOM M1: 15/12 Cal Row M2: 12/9 Cal AB/Ski M3: 9 Burpees OB Then: FOR TIME 500m Run (AFAP) *No Rest entre Rondas *Anotar peor tiempo de carrera
Abr 2018
Metcon (Reps) ADV (Resto de la clase trabaja la progresión o tecnica del Snatch para el EMOM) 4 Sets 30” AMRAP Max. Power Snatch @ 50% 30” AMRAP Max BMU o Practica 1’ Rest Metcon 12’ EMOM M1: 3 Power Snatch + 3 OHS* M2: 2 Hang Sqt Snatch M3: 1 Sqt Snatch *Adv: 40” Max OHS S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Reps) 3 ROUNDS 1’
Abr 2018
Weightlifting (Bench Press) Build a 3RM en 4 Sets 2’ Set Rest: Max weighted Ring Rows feet eleved Or practice Butterfly Pu Metcon (Tiempo) 5 RFT 12 Burpees Box Jump @ 60/50 24 DU 12 T2B 8 Hang DBall Cleans @ 50/40
Abr 2018
Metcon (Tiempo) FOR TIME 9-7-5-3-1 DL @ 80% 2-4-6-8-10 HSPU Adv: 1/2 Strict HSPU + 1/2 Kipping HSPU 1/1 – 2/2 – 3/3… etc Skill Butterfly Pull Ups/C2B Metcon (Rondas y Reps) 10’ AMRAP 10 Pull Ups 10 Thrusters @ 43/30 Rx+: C2B / DB Thrusters @ 22’5/15
Abr 2018
Metcon -4 SETS- 10 Barbell bent over Row 10 Weighted Push Ups Rest 90” Metcon (Tiempo) PARTNER WOD -FOR TIME- 1500m MB Run together 300 DU* 150 Wall Balls @ 20/14* 30 BMU* *Dividir any how
Abr 2018
Metcon -3 Rounds- En 3 Min: 30/21 Cal AB/Ski Rest 90” En 3 Min: 30/21 Cal Row Rest 90” En 3 Min: 30/21 Burpees to target Rest 90” *Anotar los peores tiempos de cada estación
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