Jun 2016
A. -C2B Pull Up Last- En 10 mins build a 1Rm B. -Aerobic Capacity Wod- En parejas Alternar work/rest -10 Rnds c/u- -Row 150 mts -MB Run 150 mts @ 20/14 -30 DU Rest: Partner Works
Jun 2016
A.Skill: HSPU B. En 8 mins: Find 1Rm Press Hombro C. 2RFT: 20 HSPU 30 Cal Row 40 Wall Balls @20/14 500 mts Run *Time Cut: 18 mins
Jun 2016
A. Skill: Bar MU B. Build a perfect 3Rm Dead Lift C. -Día especial Wod especial- Feliz Cumple Ara Hero Wod “BARRAZA” 18′ AMRAP Run 200 mts 9 DL 6 Burpees Bar Muscle Up
Jun 2016
A. Skill: DU/TU B. En 10 mins build a 1Rm Squat Clean, *3-5 T2B/set C. CF OPEN 16.2 4’AMRAP 25 T2B 50DU 15 Squat Clean@ 60/40 4’AMRAP 25 T2B 50 DU 13 Sqt Cleans@ 85/50 4’AMRAP 25 T2B 50 Du 11 Sqt Cleans @ 100/60
Jun 2016
21 – 15 – 9 “Sand Complex – SB” For Time: 1 Ronda: 21 Burpees 21 SB Dead Lifts 15 SB FRont Squats 9 SB Shoulder To OVH ==30 mts SB OVH Walking Lunge== ==30 mts Hand Stand Walk == 250 mts Run 2 Ronda: 15 Burpees 21 SB Dead Lifts 15 SB Front Squats 9 SB Shoulder To OVH ==30 mts SB OVH Walking Lunge== ==30 mts Hand Stand
Jun 2016
A. Skill: Saltos Dobles/Triples B. 10′ EMOM m1: Build a 3Rm-1Rm Power Clean C. -Happy Birth-Day Wod- For Time: In: 35 Burpees 5 – 4 – 3 – 2 – 1 Power Cleans @ 100/60 Saltos Dobles 100 – 80 – 60 – 40 – 20 Out: 35 T2B *Time Cut 20 mins
Jun 2016
A. -Press de Banca- En 10 Mins build a 1Rm B. For Time: In: 30 T2B Run 500 mts 5 Rope Climb 21 HR Push Ups Run 300 mts 4 Rope Climb 15 HR Push Ups Run 150 mts 3 Rope Climb 9 HR Push Ups Out: 30 T2B – Time Cut 20 mins –
Jun 2016
– Figth Gone Bad – 3Rnds 60″:Max Cal Rows 60″: Max Reps Wall Balls @ 20/14 60″: Max reps SDLHP @35/25 60″: Max Reps Box Jumps @60/50 60″: Push Press @ 35/25 Comp 03.02.16
May 2016
A. -OH-Squat- En 5 sets build a 5Rm Set: 3 x H.Box Jumps B. 9′ AMRAP 2-4-6-8-10- … OH Walking Lunges @40/30 Burpees OB C2B-PU
May 2016
A. Skill: MU/HSPU B. Press Hombro Estricto – 5 x 3 – Buscar 3Rm 5 x Ring Rows /set C. 20′ EMOM: -Running Nate- m1: Amrap: Nate: 2MU+4HSPU+8KBS @ 32/24 m2: Sprint Ron 100 mts *retomando reps
May 2016
A. -Build 5rm P.Clean – Rest: Pistol prog B. -On the Clock:- 0-5 mins: Run 800 mts + AMRAP: 10 pistols + 10 PCL @60/45 5-7 mins: 2′ Rest 7-11 mins: Run 500 mts + AMRAP: 8 Pistols + 8 PCL 11-14 mins: 3′ Rest 14-17 mins: Run 150 mts + AMRAP: 6 Pistols+6 PCL
May 2016
-Capacidad Aeróbica- 12 Rondas 1Rnd/3 mins 15/12 Cal Row /AB 10 KBS @ 32/20 8 Slam balls