Mar 2018
Metcon (Rondas y Reps) 25′ AMRAP 500m Run 50 DU 10 DBall Cleans @ 50/40* 100m DBall Carry * +2 Reps each round
Mar 2018
Weightlifting (Snatch) COMPLEX: 1PSnt + 1 Sqt Snt 10′ EMOM M1-2: 60% M3-4: 65% M5-6: 70% M7-8: 75% M9-10: 75-80% Metcon (Reps) 16′ Emom: (4Sets) m1: 12/10 Assault/Ski Calories m2: 12/10 Row calories m3: P.Snatch MAX REPS @ 60/42* m4: Rest / (3RMU)Rx+ *Anotar Número total reps
Mar 2018
Weightlifting (Deadlift) 10′ EMOM M1: 5 DL TnGo @ 75-80% M2: 100m Sprint Run *anotar mejor tiempo sprint 100 meters run For time 100 meters run Metcon (Rondas y Reps) 4′ AMRAP 21 AKTBS @ 24/16 15 HSPU * 9 Pull Ups Rest 4′ 4′ AMRAP 15 AKTBS 9 HSPU 6 C2B PU Rest 4′ 4′ AMRAP 9 AKTBS 6 HSPU 3 BMU **”Open Standars”
Mar 2018
Weightlifting (Front Squat) Con pausa de 3″ en el fondo En 5 sets Build a 3 Heavy reps 2’/Set Metcon (Tiempo) FOR TIME 500m Run 21 FSqt @ 50/35 21 Burpee Box Jumps @ 60/50 500m Run 15 FSqt 15 Burpee Box Jumps 500m Run 9 FSqt 9 Burpee Box Jumps 500m Run
Mar 2018
Feb 2018
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Feb 2018
Weightlifting (Floor Press) En 4 Sets Build a 5 RM 90″/Set Metcon (Tiempo) FOR TIME 1000m Run (500m x2) 9 Strict C2B 15 Ring Push ups 21 AKTBS @ 24/16 27 Sit Ups 21 AKTBS @ 24/16 15 Ring Push ups 9 Strict C2B 1000m Run (500m x2)
Feb 2018
Metcon CORE 3 ROUNDS 12 Sit Ups OH Plate 12 Tuck ins 12 V ups 12 Back Extensions 2′ Rest 3 ROUNDS 30″ Work / 10″ Rest Hollow Hold Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 80 Cal Row / Ski / AB 80 DBall Cleans @ 50/40 80 Burpees Over the Ball 80 Cal Row / Ski / AB *Cada 4′: 50 m Partner Carry (25 m cada
Feb 2018
Weightlifting (Split Jerk) Build a Heavy rep in 5 sets 2’/Set Metcon (Reps) 4 x 3′ AMRAP *12 DB Snatch @ 22/15 *10 T2B Max Burpee Box Jumps @60/50 Rest 90″/AMRAP *+3 reps cada Amrap Anotar número total de BBJ
Feb 2018
Metcon (Rondas y Reps) 6′ AMRAP 3-6-9-12-15… Cal Row HSPU Metcon (Tiempo) 4 RFT 50 DU 12 HPCL @ 60/40 6 Alt. Pistols 100m Sprint Run
Feb 2018
Metcon 8′ EMOM M1: 10/6 C2B PU M2: 6 Burpee Box Jump @ 60/50 Weightlifting (Back Squat) 1×7 @ 70% 1×5 @ 75% 3×3 @ 80% Set 90″ Metcon (Reps) 7′ AMRAP Max Wall Balls @ 20/14 On the minute: 5 DL @ 100/70 *Empezar con los DL
Feb 2018
En Trios For Time: 150 DB Squat Snatch@ 22/15 150 Wall Balls @ 20/14 150 Push Ups Cada 4 mins: 10 Syncro Burpees + 100 mt sprint Run tiempo rest: Max reps : DB Snt / Wall balls / Pull Ups Mientras a1: work, a2: Hs hold a3: Dead Hang
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