Abr 2017
A. Cada 90 segundos, por 14 mins ( 3 sets) rotate through the following stations: Station 1 – Rope Climb Technique Eff Work – Adv: legless swing Station 2 – Freestanding/Wall Handstand Hold Work Station 3 – Tuck Rock to Sit Up x 15 reps B. -3 Sets- En 4 mins: Run 500 mts Row 60″ Max calories Tiempo restante: AMRAP: HSPU -Rest 2 mins-
Abr 2017
A. En los siguientes 20 minutos incrementar la carga en cada set, si la técnica es correcta permitir que las diferentes posiciones te colaboren en encontrar una rep pesada desde el suelo. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @
Abr 2017
A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… Every 3 minutes, for 6 minutes (2 sets): Back Squat x 1 rep @ 101+% B. For time: 30 Calories Row 30
Abr 2017
Workout 17.5 10 rounds for time of: 9 thrusters 35 Double-unders Men use 43 kg Women use 29 kg * Con este Open WorkOut finalizamos esta temporada 2017, Descansar, retomaremos el Lunes 10 de Abril.
Mar 2017
“Martin” For Time: 800 mts Run then: 8 Rnds of: 8 Push Ups 8 Pull Ups 8 Air squats then: 800 mts Run *Enfasis en trabajar sobre velocidad umbral
Mar 2017
A. Fuerza: A lo largo de 4 set: Build a 3Rm Front Squat Rest: 30″: Max Estrict Pull-Ups B. Skill: Thruster Efficiency C. 120 x Dumbells Thrusters Emom: En trios Rotar estaciones cada minuto hasta completar 120 DB Thrusters x equipo m1: 40″ Max reps DB Thrusters @ 20/15 m2: 10 Burpees m3: 30 Du’s @ finish: team 500 mt run *Mancuernas no pueden tocar el suelo : Penalty Team
Mar 2017
A. 2 x intentos para Calcular “Best 400 mts Row” rest 2’/intento B. Skill: Hang Power Cleans / T2B C. For Time: 20 – 15 – 10 – 5 HP Cleans @ 50/35 T2B 80 – 60 – 40 – 20 Du’s Time cut 13′
Mar 2017
C.O.R.E -3Rounds- 10 Hollow rocks 10 V-ups 10 Tuck Ins 10″ Hollow Hold 10 Back Ext -60″ Rest – Skill: Kipping Ring Dips 3RFT 15 Ring Dips 30 MB Sit Ups Run 500 mts
Mar 2017
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Mar 2017
A. Dominadas 4 x 3 B. Kipping Pull Ups C. “Helen” -3RFT- Run 500 mts 21 KBS @ 24/16 12 Pull-Ups
Mar 2017
A. 5 Sets: Cada 90″ : 6-8 Press Banca Cada 90″: 15 Row Pulls x mac calories B. -En 9 mins- For time: 40 Burpees Over D-Ball 20 D-Ball Cleans @ 40/30 tiempo restante: AMRAP: Muscle Ups
Mar 2017
A. En 4 Sets build a heavy complex: 7 DL + 5 HPCL + 3 S2OH Rest: 30″ Max Du’s B. Partner Wod -en 20 Mins- 6RFT Alternar A1/A2 A1: (6DL + 4 HPCL) + Max Reps HSPU unbroken + Max Reps Wall Balls unbroken A2: 80 Du’s *3 Rnds x Atleta *tiempo restante build a 3Rm Dead Lift