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
Jul 2017
A. DeadLift @ 90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95% x 1+ B. -5’Amrap- 20 D-Ball Clean @ 40/30 150 mts KB Farmer Walk (A.H.A.P) Max Reps OH Walk Lunge @ 40/25 -Rest 2′- -4′ Amrap- 15 D-Ball Cleans 100 mts KB Farmer W Max Reps Front Rack Lunges @50/35 -Rest 1′- -3′ Amrap- 10 D-Ball Cleans 50 mts Farmer Carry Max Reps
Jul 2017
For Time: 800 mts Run 30 KBS 500 mts Run 20 Ring Dips 300 mts Run 10 Burpees 300 mts Row/Ski 20 Ring Dips 500 mts Row/Ski 30 KBS 800 mts Row/Ski
Jul 2017
A. -12′ Emom- 1Hang Sqt Clean + 1Sqt Clean + 1Ft Squat Subir peso cada 3 sets B. For Time: 15 – 12 – 9 Hang Squat Clean Box Jump Over @ 70/60 T2B Med Ball Run 100 mts -Time Cut 15 mins-
Jul 2017
A. Shoulder Press @90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95 x 1+ B. -For Max Reps- 4Rnds 60″ Max reps: Shoulder 2 OH 60″ Max Reps: DU’s 60″ Max Reps: Cal Row Rest 60″ / Rnd
Jul 2017
A. -Back Squat @90%1Rm- 60% x 5, 75% x 5, 85% x 5, 90%x 3, 95% x 1+ B. -10′ AMRAP- 1 DL @ 120/90 2 wall balls @ 30/20 3 C2B-Pu +1 rep cada rnd
Jul 2017
A. Dead Lift @90%1rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3+ B. Partner Wod For Time: A1: 1rnd DB “DT” / A2: 2KTB Hold * 50 Box Jumps** A1: 1Rnd DB “DT” / A2: 2 KTB Hold* 50 Wall Balls** A1: 1Rnd DB “DT”/A2: 2 KTB Hold* 50 T2B** Time Cut 20′ ** Dividir reps any-how
Jul 2017
A.Skill: Rope Climb B. 30′ Emom: m1: 40″: Max Cal AB m2: 2 leg less Rope Climb m3: 100 mts Sprint Run m4: 2 leg less Rope Climb m5: 40″: Max Burpees m6: Rest ..Keep calm and Breath
Jul 2017
A. Shoulder Press @ 90%1Rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3 + B. -Sprint Nate- 4 x 3′ Amrap 2 MU 4 HSPU 8 KBS @ 32/24 *retomar reps
Jul 2017
A. Squat Snatch -12′ Emom – Cada minuto ejecutar: 1 HP Snt + 1 Snt Clasico + 1 Oh Squat B. 3RFT 250 mts Row 12 HP Snatch @ 50/35 9 Burpees 6 OH Squat @ 50/35 -TC 15 mins –
Jul 2017
A. Back Squat @ 90%1rm 55% x 5, 65% x 5, 80% x 3, 90% x3 + B. -8′ AMRAP- 30 Du’s 10 Front Squat @ 60/45
Jun 2017
A. 5 x 5 Dead Lift @ 90% 1rm 55%, 65%, 75%, 80%, 85% x 5 + B. 3 RFT: 20 D Ball Alt Lunge @ 40/20 *Turkis get Up Rigth 10 Burpee Box Jump *Turkish get Up Left *1Rnd: 4reps 2Rnd: 3reps 3Rnd: 2 reps