CONDAL BEACH WOD 18.3 En Equipos de 4 integrantes 3RFT: Round1: Team Run 400 mts + Team Paddle Swimg 300 mts then: *100 Paddle Board Thursters + 30 Syncro Burpees Over Board Round 2: Team Run 400 mts + Team Paddle Swimg 300 mts then: *200 Paddle Board OH Alt Lunges + 30 Syncro Push Ups then: Round 3: *100 Paddle Board GTO + 30 Syncro Inverted toes to board
Jul 2018
3 ROUNDS FOR QUALITY 20 DB/KTB Floor Press top to top (10 x arm) 2-2-2 Weighted Pull Up w/DB* 90″ Rest *Descansar 15″ cada 2 Reps (Cluster) **No weighted PU sub: Strict Pull ups o Max time Hold on top Metcon (Tiempo) FOR TIME 15-12-9 Thrusters @ 40/25 Pull Ups 12-9-6 Thrusters @ 45/30 C2B 9-6-3 Thrusters @ 50/35 BMU TC 20′ ADV: 43/30 – 50/35 – 60/40
Jul 2018
Warmup En Tabata Style warm up the movements then: C.O.R.E with Plate if able 25 Hollow Rocks 25 v/ups 25 Russian Twist 25″ sec Hollow Hold 25 Russian Twist 25 OH Plate sit Ups 25 Back extensions 25″ Arch hold Metcon (Reps) En Trios 30’AMRAP Mientras Atleta 1: Run 1km, Atleta 2-3 acumulan Max Calorias Alternar estaciones cada vez que un atleta termine la carrera, el fin es que cada
Jul 2018
Weightlifting (Snatch) 16′ EMOM M1 – M4: 3 Snatch grip Push Press M5 – M8: 3 Snatch Balance M9 – M12: 2 Hang Sqt. Snatch M13 – M16: 1 Sqt. Snatch @ Build a Heavy Rep Metcon (Tiempo) FOR TIME 12 Sqt. Snatch @ 40/30 500m Run 9 Sqt. Snatch @ 50/35 500m Run 6 Sqt. Snatch @ 60/40 500m Run 3 Sqt. Snatch @ 70/45 ADV: +10/5 KG
Jul 2018
Metcon CORE NOT FOR TIME 1′ Ring/Box L-Sit Hold 2′ DBall Bear Hold 30″ Ring/Box L-Sit Hold 1′ DBall Bear Hold 15″ Ring/Box L-Sit Hold 30″ DBall Bear Hold TC 7′ Then: 300m KTB Farmer Walk (150m x2) TC 5′ Metcon (Reps) PARTNER WOD 15′ AMRAP 10/7 Cal Row 10 T2B Max Ring Dips UBK *Alternar full rounds **Anotar la suma total de las reps ADV: Max RMU
Jul 2018
Metcon (Reps) 5 ROUNDS 60″ Max Cal Row 60″ Max DU 60″ Max Cal AB/SKI 60″ Rest Then: R1: 300 mts Run For time R2: 400 mts Run For time R3: 800 mts Run For time R4: 400 mts Run For time R5: 300 mts Run For time *El reloj se reinicia 2 mins despues del que primer atleta vuelva al box *Anotar la suma total de Reps y el
Jul 2018
Metcon 4 ROUNDS BB Single leg DL x 8-10 each leg 30” Rest 2 DB/KTB Z Press x 8-10 30” Rest 20″ Max Cal Row/AB/Ski Metcon (Reps) 5x 2’ AMRAP 20/16 Cal Row/AB/Ski Max T2B 2’ Rest
Jul 2018
Metcon (Tiempo) FOR TIME 1600m Run (entrando al pasaje) 50 Burpees 50 Sit Ups 150 DU 50 Burpees 50 Sit Ups 1600m Run Mod 1: 800m Run 30 Burpees 30 Sit ups 100 DU o 2’ Práctica 30 Burpees 30 Sit Ups 800m Run Mod 2: 500m Run 20 Burpees 20 Sit Ups 75 DU o 2’ Práctica 20 Burpees 20 Sit Ups 500m Run
Jul 2018
Weightlifting (Clean and Jerk) 6 Sets 2’/Set 3 Stop Halting CL DL + Sqt. CL from 2” Below Knees + Sqt. CL @ 70/80% @Rest: Pistols Prog Then:En 3 Sets build a Heavy Squat Clean Metcon (Rondas y Reps) Nasty Girls V2 13’Amrap 50 Alt Pistols 7 Muscle Ups 10 Hang P. Clean @ 70/50 Rx+ 3RFT Nasty Girls V2 3 Rounds for Time 50 Pistols (alternating legs) 7 Muscle-Ups
Jul 2018
Metcon FOR QUALITY 50/40 Ring Rows feet eleved *Cada brake: 5 Weighted Push Ups T.J. JT FOR TIME 21-15-9 HSPU RING DIPS PUSH UPS TC 15’ Mod: 15-12-9
Jul 2018
Weightlifting (Overhead Squat) 12’ EMOM M1: Max. S.C2B* M2: Build a 3RM OH Sqt ADV: Max S.RMU OH Sqt. From ground *No S.PU sub: Max time Hold PU (arriba) Metcon (Reps) Anotar reps S.C2B Rx+: Reps S.RMU Metcon (Rondas y Reps) 10’ AMRAP 2-4-6-8-10-12…etc OH Squats @ 40/30 Box Jump @ 60/50 50m Sprint Run after each round ADV: 50/35
Jul 2018
Weightlifting (Weighted Dip) BUILD A 3 RM 5 Sets 3’/Set @ Rest: 10 DB Row Metcon (Rondas y Reps) 10’ AMRAP 15 AKTBS @ 24/16 10 Wall Balls @ 20/14 5 Box Jump @60/50 2 Rope Climb ADV: KTB @32/24 WB @30/20 1 Legless RC + 1 RC