Nov 2016
-Week 9, Dia 2- A. Floor Press Banca: 50% x 5, 65% x 5, 75% x 5, 85% x 5+ Rest: 8-10 Barbell Rows B. Skill: Muscle Up C. 4 Rondas: -cada 4 mins – Run 500 mts + 1 Complex Complex= (5 T2B + 4 C2B Pu + 3 BMu) ó (5N2C + 4 C2B -PU+ 3BMU)
Nov 2016
WENDLER Semana 9 A – Back Squat Warm Up: 50% x 5 – 65% x 5 Wendler: 75% x 5 – 85% x 5 – 90% x 5 B – Prep WOD C – For Time 8 – 12 – 16 – 20 Front R. Alt Lunges (60/40) Deadlift (60/40) Wall Balls Unbroken (20/14) (If broken, full round) MB 100/Set
Nov 2016
-Week 8. Descarga- A. -3 Sets @ 70″- s1: 50% – s2: 60% – s3: 70% // 90%1Rm m1: Back Squat x 5 m2: 40″ max Du’s m3: Push Press x 5 B. Skill: Thrusters // Pull-Ups C. 4′ AMRAP 100 Du´s buy in … 12 Thrusters @ 30/25 12 Pull Ups -3′ Rest- 3′ AMRAP 60 Du´s buy in … 9 Thrusters @ 40/30 6 C2B- PU -2′ Rest-
Nov 2016
-Week 8, Dia 4- A. C.O.R.E Death By T2B m1: 5 T2B + 2 reps cada min.. B. .4′ AMRAP. 21 – 15 – 9 Row Cal Burpees Over Rower -Rest 4 mins- .4′ AMRAP. 15 – 12 – 9 Row Cal Burpees Over Rower -Rest 4 mins – .4’AMRAP. 12 – 9 – 6 Row Cal Burpees Over Rower *Si todas las reps de cada AMRAP son terminadas dentro
Nov 2016
-Week 8. Descarga- A. -9′ EMOM- R1: 50% – R2: 60% – R3: 70% // 90%1rm m1: Floor – Press – Banca x 5 m2: 30″ max Double Unders m3: Dead Lift x 5 B. Build a 5 heavy reps Power Cleans // Burpee Pul Ups / Muscle ups For Time: 5-4-3-2-1 Burpee Muscle Ups / C2B P.Cleans -Rest- Row 1000 mts
Nov 2016
-Week 8 Descarga – “Run BMC” For Time: Run 150 mts -1/2 Rnd Barbara- 10 Pull Ups 15 Push Ups 20 Sit Ups 25 A.Squats Run 300 mts -2 Rnds Mary- 5 HSPU 10 Pistols 15 Pull Ups Run 500 mts -3 Rnds Cindy- 5 Pull Ups 10 Push Ups 15 A.Squats Run 800 mts
Nov 2016
-WeeK 8 Descarga – A. En 12 mins build a rep pesada: 3 mins .. High Hang Sqt Snatch 4 mins .. Hang Sqt Snatch 5 mins .. Sqt Snatch B. 15′ EMOM: -5 sets- m1: 30″ Max effort Cal row m2: 3 x Sqt Snatches o Intentos + 5 Burpees Box Jumps m3: Max Reps T2B Unbroken * Anotar peor set de Cal Row *Kilos Totales movidos en Santch *Número
Nov 2016
Trio-Team WOD -25′ AMRAP- a1: 10 Alt Pistols + 10 Hang Power Cleans @ 60/45 + Max Reps Ubk: Mu ó Pu ó RR* a2: Bar Hang a3: Salm Ball Run 100 mts @ 40/30 * Al fallo alternar a1,a2, a3 hasta agotar los 25 mins -Rest 4 mins- luego en 12 mins: trio debe encontrar 1rm de squat clean
Nov 2016
-Week 7, Dia 4- A.Skill: Push Ups, Pike, Hspu, Ring Dips. B. Banca-Floor Press: Wup 60% x 5, 75% x 5, 85%, x 3, 95% x 1+ Rest: Russian Dips 1-3 + Run 100 C. -Running ‘JT’- For time: Run 800 mts 21 HSPU 21 Ring Dips 21 Push Ups Run 500 mts 15 HSPU 15 Ring Dips 15 Push Ups Run 150 mts 9 HSPU 9 Ring Dips 9 Push
Nov 2016
-Week 7, Dia 3- A. Dead Lift Wup: 50% x 5, 60% x 5 75% x5, 85% x 3, 95% x 1+ Rest: 10″ KB Bottom Squat Hold B. Skill: Snatch Clasico -3Rm- C. -ISABEL- For Time: 30 P.Snatch @ 70% 3Rm Time Cut 5 mins
Nov 2016
-Week 7, Dia 2- A. Skill: Rope Climb / HSPU 6′ EMOM: m1: 1-2 Rope Climb m2: 3-5 HSPU estrictas + kipping B. Push Press: Wup 50% x5, 60% x5, 75% x5, 85 x 3, 95% x 1+ Rest: -3MUE ó 5-8 C2B EPU ó 8-10 Slow Ring Rows C. -Team Wod- Alternar A1 / A2: work / rest 15 ‘ AMRAP: a1: 15/10 Cal Row 20 Med Ball Push
Oct 2016
-WeeK 7, Dia 1- A. Back Squat: Wup: 50% x 5, 60% x 5 75% x 5, 85% x 3, 95% x 1+ B. Skill: OH Squat – KBS C. For Time: In: Run 800 mts 21 – 15 – 9 OH-Squat @ 50/35 RKBS @ 32/24 Out: Run 800 mts