Ago 2016
A. Estrict Muscle Up 3 – 3 – 3 – 3 Rest: Hand Stand Walk Practice 1Set: KMU Max reps B. 10 x 200 mts Row -Max Effort- Rest: 60″/Set
Ago 2016
A. 1 P.Snatch +3 OH Squats En 4 sets build : 3 – 3 – 3 B. -NANCY- 5RFT: Run 500 15 OH Squats @ 45/30
Ago 2016
A. Squat Clean En 5 sets build: 3 – 3 – 3 Rest : Ring Dips : 3 – 5 – 7 – 9 B. ELIZABETH For Time: 21 – 15 – 9 Cleans @ 60/45 Ring Dips
Ago 2016
A. -Thrusters – En 5 sets build a 3 -3 -3 Rest: Pul Up efficiency B. -FRAN- For Time: 21 – 15 – 9 Thrusters @ 45/30 Pull Us
Jul 2016
– Condal SeparatoR – For Time: 15 Back Squats @ 80/55 20 Burpees OB 6 Paralelas / Deficit Est. HSPU 18 Front Squats @ 70/45 20 Burpees OB 4 Paralelas / Deficit Est. HSPU 21 OH Squats @ 50/35 20 Burpees OB 2Paralelas / Deficit Est. HSPU *Time Cut: 16 mins
Jul 2016
A. Barbell Mobility -Técnica Carrera- B. For Time: Bunkers Trail 3km Run *Time cut 25 mins -Finish before time cut: Max Cal Row-
Jul 2016
A. Hang Power Clean 3 – 3 – 3 – 3 Rest: Handstand Walk Practice Power Clean 1 -1 – 1 B. For Time: In: 100 Du´s D-Cleans: 9-12-15-18-21 Box Pass T: 21-18-15-12-9 Rope Climbs: 3-3-3-3-3 Out: 100 Du’s -Time Cut 20 mins-
Jul 2016
A. Push Press 3 – 3 – 3 – 3 Rest: MaxPu Estrictas B. 10′ AMRAP 50 x Burpees OB 30 x Shoulder To OverHead @ 60/45 10 Muscle Ups – Rest 2′- For Time -A.F.A.P- 21 – 15 – 9 Dead Lift @ 60/45 Push Ups
Jul 2016
A. Hang Squat Snatch 3 – 3 – 3 Snatch Clásico 1 – 1 – 1 B. -Regional Event 1- For Time: 10 x Snatches @ 50- 65% 1Rm 8 x Snatches @ 70% 6 x Snatches @75% 4 x Snatches @ 80% 2 x Snatches @ 90-100% 1rm de Hoy *Time Cut 15 mins
Jul 2016
-HERO WOD- “MURPH” For Time : MB Run 2 Big laps @ 20/14 100 Pull-Ups 200 Push Ups 300 Air Squats MB Run 2 Big laps @20/14 —Advance: Rx — Intermediate: team x 2 Begginers : Team x 3 *Comp: 09.04.16
Jul 2016
A. Skill: Saltos Dobles // Triples B. Skill: Touch and Go – Power Snatch x 5 C. CF OPEN 14.1 10′ AMRAP 30 x Double Unders 15 x P.Snatches @ 35/25 *Comp 11.02.14
Jul 2016
A. 3 x 3 Dead Lift 3″ pausa Rodillas @ 50% – 60% – 70% Rest: Max Tuck Hold B. -Aerobic Capacity Wod- 9 Rnds : 90″ work/90″rest 90″ work : Alternar – r1: Row 28/25 Cal r2: 100 mts Farmer r3: 25 Burpees 90″ rest: 10/7 T2B