07
Sep 2016
WOD-Miércoles-07.09.16
A. Back Squat 4 x 4 – Across Rest: 30″ Hero Pose + 30″ Superman Hold B. For Time: *100 Du’s == 20 – 15 – 10 == T2B Alt KB Lunges R.KBS @ 32/20 *500 Run *Con cada una de las 3 rnds empezar con 100 Du y terminar con 500 Run
06
Sep 2016
WOD-Martes-06.09.16
A: Skill: Du´s / Snatch Clásico En 3-4 Sets build 3Rm Snatch – No TnGo Despues: -14′ EMOM- (7 Sets) M1: 2-3 Snatches M2: 30-50 Du´s B. 5′ AMRAP: Burpees Bar/Ring Mu -Rest 60″- 4′ AMRAP Burpee Pull Ups -Rest 60″- 3′ AMRAP Burpees
05
Sep 2016
WOD-Lunes-05.09.16
A. 10′ EMOM: 1 Power Clean + 3 Front Squat B. 10′ EMOM: 3 Bar Muscle Up C. -CF OPEN 11.6- 7′ AMRAP: 3 – 6 – 9 – 12 – 15 … Thrusters @ 45/30 C2B Pull Ups
05
Sep 2016
WOD-Viernes-02.09.16
A. Warm up to Cindy: 5 Pull Ups + 10 Push Ups + 15 A.Sqts B. Warm up to DT: 12 DL + 9 H.P.Cleans + 6 SH2OH -Then- For time: -3Rnds Cindy- 1 Rnds DT @ 50/35 -2Rnds Cindy- 2Rnds DT -1Rnd Cindy- 3 Rnds DT
05
Sep 2016
WOD-Jueves-01.09.16
A. Skill: Rope Climb B. ‘HERO WOD’ -DVB- For Time: MB Run 800 mts then 8Rnds: 10 Wall Balls + 1 R.Climb MB Run 500 mts then 4Rnds: 10 Wall Balls + 1 Rope Climb MB Run 150 then 2Rnds: 10 Wall Balls + 1 Rope Climb
31
Ago 2016
WOD-Miércoles-31.08.16
A. -Press Banca- 4 x 8 – Across Rest: 8-10 Incline Barbell Rows B. 8’AMRAP: -Avanzar en la secuencia- 3 – 6 – 9 – 12 – 15 … etc P. Snt @ 45/25 T2B
30
Ago 2016
WOD-Martes-30.08.16
A. Dead Lift con 3″ pausa @ chins, Knees, hips in the way up and down. 3 x 3 B. En 6 mins build 1 rep pesada – perfect DL- C. 4 sets: (1set: m1+m2+m3+m4) m1: Max Cal Row en 40″ m2: Max Burpees en 40″ m3: Max KBS en 40″ @ 24/20 m4: Max Box Jumps en 40″ @60/50 *Anotar y sumar peor score de cada ejercicio.
30
Ago 2016
WOD-Lunes-29.08.16
A. -Back Squat- 4 x 3 B. Build a 7rm Thrusters Rest: C2B Prog 3 – 6 – 9 .. C. “Fractured Fran” For Time: 50 Thrusters @45/30 50 C2B. Pull-Ups MB Run 800 mts
30
Ago 2016
WOD-Viernes-26.08.16
A. -Pull Up Lastradas- 2 – 2 – 2 – 2 B. Death By Pull-Push -Squats -WOD de CF.Com- De 0:00-3:00, 3rnds de: 3 Pull Ups 6 Push Ups 9 A.Squats De 3:00-6:00, 3rnds de: 4 Pull Ups 8 Push Ups 12 A.Squats …. *Continuar hasta que no sea posible acabar las 3rnds dentro de los 3 mins a cada segmento sumar +1 Pull Up, +2Push Ups, +3 A.squats
30
Ago 2016
Prueba WOD LUNES 29-08-16
A. En 10 mins – Build 1Rm Squat Clean B. For Time: 10 Sqt Cleans @70/50 8 Sqt Cleans @75/55 6 Sqt Cleans @80/60 4 Sqt Cleans @90/65 2 Sqt Cleans @100/70 *Despues de cada set 20 Sit Ups + 15 Push Ups
25
Ago 2016
WOD-Jueves-25.08.16
A. 30 Muscle Up for Time: B. -3RFT- DBall Run 100 mts @ 40/30kg 21 T2B 10 DBall. Alt lunges 9 Burpee Box Jump @ 70/50
24
Ago 2016
WOD-Miércoles-24.08.16
A. En 10 mins – Build 1Rm Squat Clean B. For Time: 10 Sqt Cleans @70/50 8 Sqt Cleans @75/55 6 Sqt Cleans @80/60 4 Sqt Cleans @90/65 2 Sqt Cleans @100/70 *Despues de cada set 20 Sit Ups + 15 Push Ups
