Feb 2017
-CF OPEN 17.1- For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs – Time Cut: 20 mins –
Feb 2017
A. For Time: Run 150 27 KBS 9 Sit Ups Run 300 21 KBS 15 Sit Ups Run 500 15 KBS 21 Sit Ups Run 800 9 KBS 27 Sit Ups B. Mobilidad General y recuperación get ready for 17.1
Feb 2017
A. 5 minutos: Alternar entre Sub maximal Chin Ups / Pull Ups B. Skill: Muscle up Prog // KB Snatches -13′ AMRAP- Run 150 mts 6 KB Snatches 3 Ring Muscle Ups
Feb 2017
Open Wod 16.5 For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters @40/30 Burpees OB Time Cut: 15 mins.
Feb 2017
A. -Back Squat- 4 x 4 @ 80-90% 1rm B. -10′ AMRAP- 5 C2B PU 7 HR Push Ups 10 Box Jumps @ 50
Feb 2017
-Met Con Monday- A. 3′ AMRAP Row/Bike 15/10 cal 15 Burpees Max Wall balls – Tiempo rest: B. 15′ AMRAP Run 500 21 KBS 12 HSPU C. For Time: 15 – 12 – 9 Thrusters @ 50/35 Lat. Burpees OB
Feb 2017
A. Warm Up: 3 rnds: 6-8-10 shoulder taps kb good mornings Golbet Sqts run/row 150 skill: emom: 4 sets mi: hspu prog or build 3-6-9 prog m2 build DL for wod 5-7 reps B. Open Friday 16.4 for time: 18-15-12-9 Dead Lifts @ 100/70 wall balls @ 20/14 calories row/ run hspu/ push ups time cut 13′
Feb 2017
A. Burguener Warm Up Full Sqt Snatch B. Weightlifting (Snatch) 10′ EMOM: 1Sqt Snatch @ 75-85% 1rm Skill: Barbell Cycling P.Snatch C. Metcon (Tiempo) For Time y Quality 10 Du’s 2 P.Snt -TnGo- @ 70% 2 T2B 20 Du’s 4 P.Snt -TnGo- @ 70% 4 T2B 30 Du´s 6 P.Snt -TnGo- @ 70% 6 T2B 40Du’s 8 P.Snt -TnGo- @60% 8T2B 50Du’s 10P.snt -TnGo- @ 60% 10T2B 60DU’s 12P.snt
Feb 2017
A. Bench Press 5 x 3 A lo largo de 5 sets: build a 3 heavy reps Super set con *1 leg less RC + 1-2 Rope Climb / set. B. MetCon -25 ‘ EMOM- m1: 150 Sprint Run m2: 20 Cal row / 15 Cal AB m3: 15 KBS m4: 1 C2B Cindy Rnd m5: Rest
Feb 2017
A. Fuerza: Back Squat 4 x 6 @ 80% 1Rm -super set- Push Press 4 x 6 @ 70% 1Rm B. Short-CF. Open 12.1 -5′ AMRAP- Burpees to target -rest 5 mins- Ligth-CF. Open 11.3 -5′ AMRAP- Clean and Jerks @ 60/45 ó 80%-90%(70%1rmPP) *No Drops – Full Control Drop= No Rep
Feb 2017
A. Warm Up: 2′ AMRAP: Cindy Estricta: 3 Est. Pull + 5 HR. PushUps + 10 A.Sqts rest 60″ 3′ AMRAP: Cindy Est. rest 60″ 5′ AMRAP: Cindy Normal. *retomando reps B. Skill: Butterfly Pull Ups. FOR TIME: In: Run 500 mts then 21 – 15 – 9 D-Ball Sqts @ 40/30 C2B Pull Ups then: In: Run 800 mts 15 – 12 – 9 D-Ball Alt Lunges @ 40/30
Feb 2017
-Light and fast 16.2- En bloques de 4 mins: avanzar hasta cuando no sea posible cumplir con el # reps: estilo “Death By” -4’AMRAP- 10 T2B 50 DU’s 15 SqT Cleans @ 50/35 -4’AMRAP- 15 T2B 50 DU’s 13 SqT Cleans @60/45 -4′ AMRAP- 20 T2B 50 DU’s 11 SqT Cleans @70/50 -4′ AMRAP- 25 T2B 50 DU’s 9 SqT Cleans @ 80/55 -4′ AMRAP- 25 T2B 50 Du’s 7