Jul 2017
A. -Mobility- B. For Time: 21 DB Cleans 21 KBS Run Bruniquer 15 DB Cleans 15 KBS Run Bruniquer 9 DB Cleans 9 KBS Run Bruniquer
Jul 2017
A. Build 1Rm de Dead Lift B. -5RFT- 20 Wall Balls @20/14 15 Pull Ups
Jul 2017
-Partner Wod- 25′ Amrap A1: 500 mts Sky/run/ Bike (M.E) 10 Db Snt + 8 Db Goblet lunges (E.P) A2: Amrap: Max Distance Row
Jul 2017
A. Shoulder Press -Build a 1Rm- B. For Time: 40-30-20 Single Arm Push Press @ 25/15* 20-15-10 T2B 100 mts Farmer DB Walk *Dividir cantidades 20/20 , 15/15, 10/10
Jul 2017
A. 10’Emom Ladder 1DL + 1 HP Squat Clean (Go Heavier every min) B. 100 P.Cleans x Time: *cada minuto: 20 DU’s
Jul 2017
A. Build 1Rm – Back Squat B. 10′ Amrap: 21 Box Jumps 15 KBS 9 Burpees
Jul 2017
A. 10 mins : En parejas Build 3rm Front Squat B. 8 mins: En parejas Build 1Rm: Ground to Over Head C. Partner Wod: -For time- In: Run 500 mts 50 Calories / Sky-Bike 40 Power Snatch @ 40/25 6 Rope Climbs 50 Calories / Sky-Bike 40 C+J @ 50/35 6 Rope Climbs Out: Run 500 mts Time cut 25 mins
Jul 2017
A. Dead Lift @90% 1Rm 60% x 5, 65% x 5, 70% x 5 B. Partner Wod For Time: 15-12-9 Syncro Thrusters @ 40/30 T2B* 50 mts Buddy Carry (25 mts c/a) 12-9-6 Syncro Thrusters @ 50/35 T2B* 50 mts Buddy Carry 9-6-3 Syncro Thrusters @ 60/40 T2B* 50 mts Buddy Carry *cada Atleta -Time Cut 30 mins-
Jul 2017
For Max Reps/Distance: 0:00 – 2:00 100 mts D-Ball Run Remaing Time: Max Rope Climb 2:00 – 4:00 100 mts D-Ball Run RT: Max Mu 4:00 – 6:00 100 mts D-Ball Run Max Distance: Hand Stand Walk 6:00-7:00 Rest
Jul 2017
A. Squat Snatch Warm Up: 50% x 5, 60% x 3 1 Squat Snt cada 30″ x 15 @ 60- 65% 1rm B. 5 x 2′ Amrap 150 mts Sprint Run Remaining time: Amrap Power Snatch @50/35 -Rest 2′-
Jul 2017
A. Shoulder Press @ 90%1rm 60% x5, 65% x 5, 70% x 5 B. 15’Emom m1: 8 x DB Burpee + Squat Cleans m2: Max Reps: HSPU m3: 10 x Box Jumps Overs m4: Rest
Jul 2017
A. -Descarga- Back Squat @90%1Rm B. For Time: In : Run 300 mts 2-4-6-8-10-2-4-6-2 reps of: KB Pistols @16/12 Estrict Pull Ups Out: Run 300 mts