Feb 2018
Weightlifting (Bench Press) 10′ EMOM M1: 5 BENCH PRESS* M2: 8/10 KTB Row *Incrementar peso, iniciar con el 50-60% Metcon (Tiempo) Cada 4′ x 5 Rounds (20′) 100m Sprint Run 10 Thrusters @ 50/35 15 AKTBS @ 32/24 100m Sprint Run *Anotar el peor tiempo
Feb 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 200 DU* 1600m Run together 200 DU* 2000m Row* *Repartir any how *A1: Work / A2: 2 KTB Hold Si las KTB tocan el suelo en algún momento del WOD (excepto en la carrera) Partner Run 150m
Feb 2018
Weightlifting (Clean) Every 90″ x 5 Sets On the 0:00: 1 PCL On the 0:20: 1 HSqt CL On the 1:00: 1 Sqt CL 1:00-1:30 Cambiar peso R1: 60% R2: 70% R3: 75% R4: 80% R5: 85% Open 13.4 As Many Reps as Possible in 7 minutes 3 Clean-andJerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12
Feb 2018
Metcon (Tiempo) C2B PU CONDITIONING 3 RFT 9 C2B PU 20 DU 6 C2B PU 20 DU 3 C2B PU 1′ Rest entre sets Metcon (Reps) 16′ EMOM M1: 10 Burpee Box Jump Over @ 60/50 M2: 12 (6/6) Alt. DB Lunge @22.5/15 M3: Max BMU M4: 40″ DBall Bear Hold@ 50/40
Feb 2018
Metcon (Tiempo) BODY WEIGHT DIANE FOR TIME 21-15-9 DL @Bw HSPU TC 6′ Weightlifting (Front Squat) 5′ EMOM 3 Front Squats @ 75-80% Metcon (Tiempo) FOR TIME 20 HP Snatch @ 50/35 15/12 Cal Row/AB/Ski 10 OH Squats 15/12 Cal Row/AB/Ski 20 HP Snatch 15/12 Cal Row/AB/Ski TC 9′
Feb 2018
Skill RING MU *Si ya se tiene RMU: 12′ EMOM m1: 5-8 S. C2B-PU m2: 5-8 S. Ring Dips m3: 40″ DBall Bear Hold Open 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as “Open 13.3”.
Feb 2018
Weightlifting (Deadlift) En 5 Sets Build a3Rm DL @rest: 20” Hanging L-sit + 5/3 Calories Metcon (Reps) 10 ROUNDS Anotar la suma del peor set de cada ejercicio 30″ Max Cal AB/SKI 30″ Rest 30″ Max DL @ BW 30″ Rest 30″ Max Burpees Facing Bar 30″ Rest Rx+ 20kg + BW
Feb 2018
Weightlifting (Snatch) WORK TO SPEED 5 SETS 90″/Set 1 Tall Snatch 1 High Hang Snatch 1 Hang Snatch *Empezar con la barra, subir peso solo si la velocidad de entrada es la adecuada. 5′ EMOM 1 Heavy Sqt Snatch sin fallos *If fail: Esperar al siguiente minuto Metcon (Rondas y Reps) 12 Min AMRAP 35 Double Unders 6 KB Snatches 24/16 (R) 6 KB Snatches (L) 12 Toes to Bar
Feb 2018
Metcon (Tiempo) HSPU CONDITIONING FOR TIME 25 HSPU 2′ REST 25 HSPU Metcon (Rondas y Reps) 4x 3′ AMRAP 100m KTB Framer Walk Tiempor restante: Max rounds of: 6 Push ups 9 Box Jumps @ 60/50 1′ Rest / AMRAP *Seguir por donde se dejó
Feb 2018
Metcon (Tiempo) FOR TIME 21-15-9 Cal Row C2B PU TC 6′ MOD 1: 15-12-9 MOD 2: 12-9-6 Weightlifting (Overhead Squat) 4 SETS 90″/set 5 OHS @ 70/75% Metcon (Tiempo) FOR TIME in: 500m Run 2 ROUNDS 21 HPCL @ 60/40 5 Burpees OB 15 Front Squats 5 Burpees OB 9 Sh2OH 5 Burpees OB out: 500m Run Rx+: 70/50 Weightlifting (Clean) COMPLEMENTO Every 90″ x 5 SETS On the 0:00
Feb 2018
For Técnica Run 500 mts 7 Perfect Squat Snatch @ 80%* 9 Muscle ups * *If faill or miss Run 150 mts Metcon (Tiempo) Prep Open Wod 17.1 -En 20 Minutos- For time: Run 500 mts 10 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 30 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 10 dumbbell snatches 10 burpee box
Feb 2018
Metcon CORE 3 RONDAS 15 Hollow Rocks 15 V-ups 15 Tuck ins 15″ Hollow Hold 15 Back extensions 15″ Arch Hold Rest 60″/Ronda Metcon (Tiempo) PARTNER WOD FOR TIME 20 RMU 50 Thrusters @ 40/30 2500m Row 50 Thrusters 20 RMU *Repartir any how
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