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
Mar 2017
A. Hip/Back + Shoulder Mobility B. 20′ Emom: m1: L-sit Hold m2: Row 200 m3: Max Reps Diabolic Burpees Box Step ups m4: Run 150 mts *Anotar Número total de Diabolic Burpees
Mar 2017
Open Wod 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3
Mar 2017
Partner Wod -8RFT- En parejas Alternar Rnds: A1: Work : 10 x Cal Row + 10 x Burpee Box Jump+ 10 D-Ball Cleans A2: Rest: Plank Hold B. Mobilidad General
Mar 2017
A. Power Cleans 4 x 3 B. For Time: Run 300 21 Thrusters Run 300 15 OH Squat Run 300 9 RMU Run 300
Mar 2017
A. -Back Squat- A lo largo de 4 sets build 3heavy reps Rest: Work on Def. HSPU x 3-5 B. 4′ – 3′ – 2′ AMRAP´s 6 DL 9 Front Squats 12 HSPU – Open Standars 24 Du’s –Rest 60″ / Amrap
Mar 2017
A. -CORE- 10 Hollow Rocks 10 V-Ups 10 Tuck Ins 10″ Hollow Hold 10 Back ext -Rest 60″- B. -Power Snatch- 4 x 3 15′ Emom m1: 10 Psnt m2: 10 Box Jumps m3: 15 Wall Balls m4: 15 KBS m5: Run 100 mts
Mar 2017
Open Wod 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 22.5kg dumbbells Women use 15kg dumbbells
Mar 2017
A. 4′ AMRAP 5 Burpees 10 KBS B. Squat Cleans 4 x 3 @ 70% C. For Time: 21 – 18 – 15 – 9 Push Ups Med ball Cleans ó Cal Rows N2C ó Sit Ups
Mar 2017
20′ Emom: 30″ work / 30″ rest m1: 30″ Max cal Row m2: 30″ Max OH Squats @ 20/15 m3: 30″ Max C2B-Pu m4: Sprint 100 mts
Mar 2017
A. -Cada 90 segundos – m1: Rope Climb Porg m2: Build a 5 rep DL @ 60% B. -16’AMRAP- Run 500 mts Rope Climb x 3 HR Push Ups Touch & Go – Dead Lift x 9
Mar 2017
A. -Cada 90 segundos- m1: Build 5 x Front Squat @ 60%1Rm m2: work on HSPU con Deficit B. -5RFT – 5 HSPU 10 HP Cleans @ 60/40 15 Wall Balls 30 Du’s o 10 Tu’s Time Cut 15′