Feb 2016
A. Back Squat 1RM B. For Time: 21 – 15 – 9 Cal Row Thrusters @ 40/30 Out: 30 T2B
Feb 2016
A. Push Press: 65% x5, 75% x 5, 85% x 3, 95% x 1+ B. Skill: 3 Pos. P Snatch C. Hoy Death by P.Snatches Min 1: 1 Snt Min 2: 2 Snt Min 3: 3 Snt … Min 10: 10 Snt … * El wod termina cuando Atleta no pueda cumplir con el número de Snt requeridos, * 5 Burpees Over Bar al inicio de cada minuto * Cada
Feb 2016
A. Skill: DU/MU B. Dead Lift @ 65% x 5, 75% x 5, 85% x 3, 95% x 1 + *50 mts SPRINT / set C. -6 Sets- Contra Reloj -En 90 Segundos- 30 DU Sprint Run 100 mts AMRAP: Muscle Ups Rest 90″
Feb 2016
A. Skill: SDLHP, Push Press, Row, Box Jumps, Wall-Balls B. -FIGTH GONE BAD- 3 Rnds: 60″ Max Cal Row 60″ Max Reps Wall Ball @ 20/14 60″ Max Reps SDLHP 35/25 60″ Max Reps Box Jumps @ 24″/20″ 60″ Max Reps Push Press @ 35/25 60″ – REST – *Sumar Número Total de reps
Feb 2016
A. FLOOR/BENCH -Press @ 50%, 65%, 75%, 85% x 5+ *5 x C2B-Pu.Est. /set B. 6′ EMOM p: HSPU prog i: Build a 5Rm P.Clean T&G C. For Time: In: Row 800 mts 21 – 15 – 9 P.Cleans @ 60/40 15 – 12 – 9 HSPU Out: MD Run 800 mts
Feb 2016
A. Back Squat: 65% x 5, 75% x 5, 85% x 3, 95% x 1+ *Acompañar cada set: 30″ HSPU Hold B. 8′ EMOM P: 2x OH/FR/BR Lunges I: 2 x N2C/N2E/T2B. Est. C. For Time: 10 x Burpees Box Jumps 24″/20″ 20 x OH-Lunges 20 x T2B 10 x Burpees Box Jumps 20 x FR-Lunges 20 x T2B 10 x Burpees Box Jumps 20 BR-Lunges 20 T2B
Ene 2016
A. Dead Lift @ 70 x 3, 80 x 3, 90 x 3+ *+ KB Floor Press 5 reps / set B. Team Wod 20′ AMRAP: En parejas Alternar: 5 C2B PU 7 HR Push Ups 10 A.Squats 15 KBS @ 32/20 *cada 4 mins 3 Partner DL + 100 mts Sprint.
Ene 2016
A. Skill: 3 Pos SNATCH // N2C – N2E – T2B B. 10′ EMOM: P: 3 Pos – Snatch * I: N2C – N2E – T2B *Subir Peso progresivamente siempre que la técnica lo permita C. For Time: In: 150 mts Run 3Rnd 3 H.Hang. Snt + 3 Hang + 3 Power Snt 3 N2C + 3 N2E + 3 T2B 9 Burpees O.B ——- Out: 30 Wall Balls +
Ene 2016
A. Push Press: 70% x 3, 80% x 3, 90% x 3 + *KB incline Rows B. 30′ AMRAP: 40 x DU 15 x R.KBS @ 32/24 15 x Ab Mat Sit Ups 10 x Thrusters @ 43/32 Run/Row 800 mts
Ene 2016
A. Skill: DL-P.Clean-Front. Squat // Muscle Ups B. Ejecutar consecutivamente For Time: 9 – 6 – 3 Front Squats @ 80/55 Muscle Ups 15 – 12 – 9 P,Cleans @ 60/45 Ring Dips Est. 21 – 15 – 9 DL @ 40/25 Disc Sit Ups @ 10 *Cada Atleta cambia sus pesos, solo una barra en el suelo
Ene 2016
A. Back Squat: 70% x 3, 80% x 3, 90% x 3+ *3-5 L´sit Pull Ups, Est. B. 15′ AMRAP: 5 mins: Max Reps Burpee Box Jump 24″/20″ 5 mins Rest 4 mins: Max 100 mts Srprint Run 4 mins Rest 3 mins: Max Reps Power Clean @ 60/45 3 mins Rest 2 mins: Max Reps Wall Balls @20/14 2 mins Rest 1 mins: Max Reps C2B-Pu *Anotar Totales de
Ene 2016
A. Push Press: 65% x 5, 75% x 5, 85%x 5+ * 3-5 Neg Chin Ups B. -7 Sets- 1′ Contra Reloj 150 mts Sprint Run Tiempo restante: AMRAP: Sh2OH @ 50/35 -1′ Rest- *Anotar número total de reps.