Jul 2016
A. En 10 mins build a 2rm Squat Clean and Jerk -Not touch & go- B. “The Bear Complex” 5 rnds : 1 Rnd cada 5 mins 1rnd= 5-7 x ( 1 P.Clean+1 F.Sqt+1 Push Press+1 B. Sqt+1 Push Press)* incrementar peso/rnd *sin soltar la barra
Jul 2016
A.Skill: -Muscle Up- m1: Band Transicion en low rings m2: Gymnastic Kip Swing B. -Contra Reloj- 0:00 – 8:00: en 4 sets – Build 3Rm Press de Banca 1 set cada 2 mins + 5-8 KB incline Rows 8:00 – 14:00 Bench Press 3 – 3 – 3 @14:00 – 3 ‘ Rest @ 17:00 – 10′ AMRAP 100 mts MB Run @ 20/14 + avanzar en la progresión 2
Jul 2016
A. – Snatch Clásico – En 10 mins Buid a 2rm , no touch and go. B. 2 Bad Girl´s – For time: min 0 – 8:00: ISABEL: 30 x P.Snatches @ 60/40 – AFAP min 8:00 – 16:00: Karen: 150 Wall Balls @ 20/14 – AFAP @ min 18: For time: 3o T2B + Run 800
Jul 2016
A. -En 10 mins – Build a 2Rm 1+1/4 Front Squat + 3 H. Box Jumps B. Partner Wod 20′ AMRAP: Mientras A1: 10 Bx Jumps SB Complex(2 SB Cleans + 2 SB W.Lunges @40/30) +1 cada rnd Alternar: Run 100/Row 100 A2: 12 R.twist @ 10/5 + 2 cada Rnd
Jul 2016
A. Shoulder Press 3 – 3 – 3 *Rest/ 15″ L-sit hold B.Skill: Clean and Jerk Touch and Go and T2B Efficiency C. CF-Open 13.4 7′ AMRAP 3 Clean & Jerk @ 60/43 3 T2B *+3 reps each rnd.
Jul 2016
A. -Hang Power Clean- .3 – 3 – 3. Rest= Handstand walk Practice B. Skill: SDLHP / Rope Climb A1 vs A2 Mientras A1: Row/Run 1.5 km For Time A2: AMRAP con duración A1 time: 1 Rope Climb 5 Push Ups 7 SDLHP@ 40/30 * Rest 2′ y cambiar roles
Jul 2016
A. – OH Squat – 3 – 3 – 3 B. For Time: 150 DU 21 OH Squat @ 45/30 100 DU 15 OH Squat 50 DU 9 OH Squat *No DU = Run 500 mts
Jul 2016
En 20 minutos: Bad Girl “XXX”-“Dirty Helen” o “Helen” – 3RFT- Run 500 mts 21 KBS @ 24/20 (12-10-8) MU * *Dirty Helen = 12 C2B PU *Helen = 12 PU Tiempo restante: amrap: T2B *Comparar con 03.04.16
Jul 2016
A. Skill: Power Jerk – Split Jerk B. 3 mins – Barbel Cycling – Clean + Split jerk C. En 4 sets: Build a 3 C&J -Heavy , Rest: row 5/10/12/15 cal 10′ EMOM (5 Sets) m1: 10 wall balls + 1-3 C+J* m2: 15/10 cal Row * Anotar número total de C+J a lo largo de los 5 sets -Rest 2′- 4′ AMRAP Run 500 mts tiempo rest: amrap
Jul 2016
A. Press Banca .3 – 3 – 3. + Pull-Ups .3 – 3 – 3. B. Skill: Rig Dips,Box Jumps , Lunges C. -12′ AMRAP- 5 x C2B-PU 10 x Ring Dips 15 x OH.Plate-Lunges @ 15/10 20 x Box Jump (Low) D. Stretch: Skin the cats 3 x 15″
Jul 2016
A. -Dead Lift- .3 – 3 – 3. B. -Team Hero Wod- En parejas alternar Rnds completas “SHAM” -7RFT- 11 DL @ Body Weight 100 mt Sprint Run @ máximo esfuerzo * Mientras A1 trabaja , A2 descansa
Jul 2016
A. -Front Squat- . 3 – 3 – 3 . B. -Hero Wod- ‘Ligth Kalsu’ 100 Thrusters por tiempo @ 45/30 *Cada minuto: 3 Burpees *Time Cut 20 mins