May 2017
A. Work on recover pace: 20″ Air Squats 20″ Walking lunges 20″ Good Mornings 20″ Easy Row 20″ Easy Run B. 4 Rnds /60″ x estación 1Rnd: 20″ Intense work+20″ active rest+20″ total rest 4 x Assault Bike 20″ A.Rest 20″ + rest 20″ 4 x 150 Sprint Run 20″ A.Rest 20″ + rest 20″ 4 x Cal Row 20″ A.Rest 20″ + rest 20″ 4 x Box Jumps 20″ A.Rest 20″
May 2017
A.Lift Shoulder Press @90% 1Rm 40% – 50% – 60% x 5 B.MetCon -Durante 20 mins- Ejecutar: Amrap: C2B-unbroken inmediatamente Amrap: Wall balls @20/14 inmediatamente Med Ball Run 100 mts – Rest 1:1-
May 2017
A. Row 1Km B.OLift Power Snatch En 4 sets build a 3Rm C.MetCon “Isabel” 30 Power Snatches @ 60/40 Time Cut 4 mins Comp: 03.10.16 D.Lift Full Control Dead Lift @ 90% 1Rm 40% -50%-60% x 5 Rest: 20″ L-sit
May 2017
A.Lift Back Squat @90%1Rm 55% x 5, 65% x 3, 75% x 5, 85% x 3 95% x 1+ B.MetCon Partner WOD 15′ AMRAP En parejas alternar work / rest 30 DU’s 15 Wall Balls 3 Muscle Ups *Cuando ambos atletas terminen sus respectivas rnds Sumar al set: 10 Du’s + 5 Wall Balls + 1 Muscle Up
May 2017
Endurance Wod 5 Rnds 30″ work / 30″ rest Assault Bike – max cal rest 30″ 1 x Sprint Run 100 mts rest 30″ Row – max cal rest 30″ Box Jumps – max reps rest 30″ Kettlebell Swing rest 30″ Double Unders – max reps rest 30″
May 2017
A.Lift Press Hombro @ 90%1Rm 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ B.MetCon For time: 15 push presses @60%1rm Press 5 rope ascents 12 push presses 4 rope ascents 9 push presses 3 rope ascents 6 push presses 2 rope ascents 3 push presses 1 rope ascent
May 2017
Partner 20′ Amrap -En parejas alternar full rnds- work/rest 4 Sqt Cleans Tngo(Heavy) 8 Burpees Over Box 12 T2B
May 2017
A.Lift Dead Lift @90%1Rm 65% x 5, 75% x 5, 85% x 3, 95% x 1+ B.MetCon “Nancy” -5Rnds- Run 500 mts 15 OH Squat
May 2017
A.Lift Back Squat (3×3) @ 90%1Rm 70%x 3 – 80% x 3 – 90% x 3 + B.MetCon -Team DT- 15’Amrap En parejas Alternar Full rnds 1Rnd: 30 Du’s + 12DL + 9HPCL + 6PJ *+10 Du’s cada team rnd
May 2017
A. Squat Cleans @ 50% – 60% – 70 % x 3 Luego For Time: Run 1300 mts 21 KBS 21 Goblet Squat Run 800 mts 15 KBS 15 Goblet Squat Run 500 mts 9 KBS 9 Goblet Squat Directly into: 15 – 12 – 9 Cal Row Burpees Over Rower Directly into: 9 – 7 – 5 Squat Cleans 100 mts Run
May 2017
A.Lift Press Hombro (3 x 3)@90%1rm 50% x5, 60% x 3, 70% x 3, 80% x3, 90% x3+ B.Met Con -12′ AMRAP- 2-4-6-8-10-12 … etc Alter. Pistols Alter. DB Snatch High Ring Dips* *1Mu + RD
May 2017
A.MetCon “FRAN” 21 – 15 – 9 Thrusters @ 43/29 Pull Ups B. Lift Dead Lift 3 x 3 @ 90%1Rm 50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x3+ reps