Jun 2017
A. Press Banca 5 x 3 / set 2′ Rest: DB Lateral row – full control B. Team Wod: -20’AMRAP- En parejas alternar full rnds A1: 1 Rnd Estrict Cindy + 10 Du’s (+10 cada rnd) A2: D-Ball bear Hold
Jun 2017
A. Dead Lift 5 x 3 @ 90%1rm 50% – 60% – 70% – 80% – 90% x 3 + B.MetCon 16’EMOM m1: 60″ Max cal Row m2: Rest m3: Max T2B // 100 mts D-Ball carry m4: Rest *Anotar total calorias/ alternar T2B – DB Carry
Jun 2017
Ari durante la prueba de HandStand walk en The Med Games A. Shoulder Press 5 x 3 @ 90%1Rm 50% – 60% – 70% – 80% – 90% x 3 + B. For Time: In: 150 mts Sprint Run 15 – 12 – 9 DB Snatch @ 25/20 Box Jump Overs @ 70/60 Hand Stand Walk 10 mts Out: 150 mts Sprint Run
Jun 2017
A. Squat Snatch 5 x 3 @ 75-80% -Only Perfect Reps – Not TnGo, Full Control B. MetCon: 12’AMRAP: 10 HP Snatch @50/35 50 mts MB Run 10 Lat Burpees OB 50 mts MB Run 10 T2B MB Run = 10 reps
Jun 2017
-Post Open Week 6- A. Back Squat 5 x 3 @90%1rm 60% – 70% – 80% – 90% x 3+ B.MetCon “KAREN” For Time: 150 Wall Balls @ 20/14 Time Cut: 7 mins
Jun 2017
A. Dead Lift 3 x 5 @ 90%1Rm 55% – 65% – 75% – 85% x 5 + B. Team Wod En parejas Alternar Full sets 20′ AMRAP 4 – 6 – 8 – 10 – 12 … etc Plate OH walking lunges Explosive Push Ups alt Row x Cal A2: Rest
Jun 2017
MetCon For Time: In: Run 800 mts 10 Rnds 4 HSPU 6 T2B 8 KBS Out: Run 800 mts
Jun 2017
A. Press 3 x 5 @ 90%1rm 55% – 65% – 75% – 85% x 5 + B. -Team Wod- En parejas Alternar: Work /Rest 20′ AMRAP A1: Max reps Unbroken: Wall Balls + C2B PU + MB Sprint Run 100 mts A2: Rest *Anotar Número total de WB/PU Comp: Martes 16.05.17
May 2017
A. Squat Cleans 5 x 3 Perfect Reps Only B. Power Elizabeth For Time: 21 – 15 – 9 P.Cleans Ring Dips
May 2017
-Wendler week 5- A. Back Squat 4 x 5 55%-65%-75%- 85% x 5 + B. -Event 6- For Time: 30/20 Assaul Calories 20 Burpee Box Jumps 10 D-Ball Cleans Time Cut 7′ @7:00: Run 800 mts for Time
May 2017
A. -Back Squat- Deload Week 40% x 5, 50% x 5, 60% x 5 B. For Time: In: 100 Du’s 15 – 12 – 9 P.cleans @ 50/35 T2B Thrusters Out: Run 500 mts
May 2017
A. Squat Snatch 5 x 2 B. Regional Event 2 21 – 15 – 9 reps x time: DB Snatch @ 25/20 Ring Dips