Ago 2016
A. Press Banca 4 x 4 Rest/set : KB Rows x 8 + 3 H.Box Jumps x altura B. -Triple 3- For Time: Row 3K 300 DU Run 3k ó -Sprint Triple 3- For Time: Row 1.5k 150 DU Run 1.5k Comp: 13.01.16
Ago 2016
A. -Over Head Squat- 4 x 3 Across B. Thrusters 3 x 5 Estrict Pull Up lastradas 3 x 5 C. -HEAVY FRAN – For Time: 15 – 12 – 9 Thrusters @ 60/45 MB E.Pull Ups @ 20
Ago 2016
A. Snatch Clásico .3-3-3-3. Rest: MU Est. 4 x 1-3 B. For Time: In: MB Run 500 mts 10Rnds 1 EMU 3 P.Snatches @50/30 6 Push Ups 9 A.Squats Out: Run 500 mts
Ago 2016
A. 10′ EMOM: -5 Sets- m1: 3 H.P. Cleans + 3 Box Jumps m2: 3 Est. T2B + 3 KT2B B. -Sprint Cumple Chipper- Felicidades Sofi: 1RFT: 30 HPCleans 60/40 30 Bupees Over Box @ 60/50 30 T2B 30 Cal Row -12′ TC-
Ago 2016
A. -Dead Lift- 4 x 4 – Across Rest: Hspu / Du B. Avanzar en la progresión 8′ AMRAP 3 – 6 – 9 – 12 – 15 … +3 reps DL HSPU – 20 Du / set-
Ago 2016
A. -Front Squat- 4 x 3 – Across Rest: superman Hold 30″ B. En 4 Sets: Build 3rm Thruster Rest: Pull Up Progression C. “Run and Get Fran” For Time: 500 mts Run 9 Thrusters @ 45/30 9 Pull Ups 500 mts Run 15 Thrusters @ 45/30 15 Pull Ups 500 mts Run 21 Thrusters @ 45/30 21 Pull Ups
Ago 2016
21 – 15 – 9 Complex For Time: -MB Run 150 mts- 21 Wall Balls 8 Dead Lift 7 Sqt Cleans 6 H.P Snatch 21 Wall Balls -MB Run 150 mts- 15 Wall Balls 6 Dead Lift 5 Sqt Cleans 4 H.P Snatch 15 Wall Balls -MB Run 150 mts- 9 Wall Balls 4 Sqt Cleans 3 Wall Balls 2 H.P Snatch 9 Wall Balls -MB Run 150 mts-
Ago 2016
A. 12 – 10 – 8 – 6 Hang – L Sit en Seg HandStand Hold en Seg Cal Row en Seg B. Skill: KB Clean & Jerk KB Snatch C. 10RFT: Row 250/200 mts 50 mts – OH-KB Carry @24/20
Ago 2016
A. – Dead Lift – .3 – 3 – 3 – 3. Rest: Max Tuck Hold B. 0:00- For Time: “MEGAN” 21 – 15 – 9 Burpees KBS Du’s 8:00- For time: “ANNIE” 50-40-30-20-10 Du’s Sit Ups 18:00 – TIME CUT –
Ago 2016
A. -Press Banca- 3-3-3-3-3 Rest: Elev F. Ring Rows 6-12 B. Power Cleans 3-6-9 Elev. Ring Push Ups 6-9-12 C. -WOD- “Hasta Que Se Seque El Malecón” For Time and Weigth: Run 150 mts 21 P.Cleans 21 Elev. Ring push Ups Run 500 mts 15 P.Cleans 15 Elev.ring Push Ups Run 800 mts 9 P.Cleans 9 Elev Ring Push Ups
Ago 2016
A. En 5 sets build: Back Squat 3 – 3 – 3. Luego Thrusters 3 -3 -3. Rest: PU-C2B-BMU B. FRANZILLA For Time: 21 Thrusters @45/30 21 Pull-Ups 15 Thrusters @55/40 15 C2B Pull Ups 9 Thrusters @ 65/45 9 Bar Muscle Ups ==Time Cut 10 mins==
Ago 2016
A.Skill: Pistols , HSPU B. For Time: In: 100 DU 30-20-10 T2B Wall Balls@ 20/14 ============== 15-12-9 HSPU Pistols =============== 10-20-30 Plate Good Mornings @ 15/10 Wall Balls @ 20/14 Out: 100 DU ===Time Cut 25 mins===