Dic 2015
A. Dead Lift: 60% x 3 – 70% x 3 – 80% x 3 – 90% x 3+ B. En 10 mins build a * Heavy Squat Clean C. 10 AMRAP: Sprint Run 100 mts 1 x Sqt Clean (Heavy)* 3 x Muscle Ups * Solo contabilizar Rnds exitosas, *No se repiten Cleans fallidos, repetir Rnd completa *Sprint Run = 1 rep
Dic 2015
A. Skill: Carrera + Push Ups B. Build a 8Rm Floor press. C. Skill: Rope Climb 6 Series de 500 mts Run Rest 2′: 5-8 x Floor Press + 2 x Rope Climbs * Anotar promedio se las Series
Dic 2015
A. TGU: Turkish Get Up B. 6RFT: 7 Unbroken T2B + 14 Unbroken Wall Balls@30/20 + 21 * Unbroken DU Rest 30″/Ronda *Si broken = 25 Burpees ============================= Rest 60″ / B. 20 TGU @ 20/12 * Time Cut Total: 20 mins
Dic 2015
A. Push Press: 65% x 5, 75% x 5, 85% x 5+ B. Thruster 3Rm C. For time: Row 1000 mts 10 Ubk Thrusters @ 50/35 Row 750 mts 15 Ubk Thrusters @ 40/30 Row 500 20 Ubk Thrusters @ 30/25 Row 250 30 Ubk Thrusters @ 20/15 *if Broken = 6 Burpees Ob.
Dic 2015
A. Back Squat: 65% x 5, 75% x 5, 85% x 5+ B. 5 Rnds: 3’AMRAP 3 x GTO @ 60/45 6x Ring Dips 9 x C2B-Pu *60″ Rest / Amrap
Dic 2015
A. Dead Lift 65% x5, 75% x 5, 85% 5+ Box Jump x 3H. Jumps B. For Time: Row 1000 mts 24 SDLHP @ 50/35 42 Box Jumps Overs C.O.R.E: Opcional: 3 x 150 mts farmer walks A.H.A.P.
Dic 2015
A. 8Rnds: 1rnd cada 2 mins: 2 x Press banca/Floor @ 80%1rm + 3 – 5 x C2B. Pu. Est.(FAST) B. 2RFT: Run/Row 500 mts 21 KBS @ 32/20 15 T2B 9 HSPU 6 MU
Dic 2015
A. 1 rm Max 3 Pos Clean En 4 mins….. 1rm High Hang Clean En 5 mins ….1rm Hang Clean En 6 mins …..1rm Power Clean B. Team Wod En parejas Alternar cada ejercicio 20′ AMRAP 10 Burpees Box jump 10 P.Cleans @ 60/45 30 DU
Dic 2015
A. Back Squat -10 Sets- 1 set cada 90″ Build 1rm a lo largo de los 10 sets de: 1 Back Squat con 3″ Pausa + 1 Back squat (Normal) B. Invitational WOD En 10 mins: For Time: 21 – 15 – 9 Front Squats @ 60/45 C2B-Pull.Ups Tiempo Restante: Find Max DL 1rm
Dic 2015
-CHIPPER- For Time: Run 800 mts 40 KBS 40 Bx Jumps 40 Sit ups Run 500 mts 30 KBS 30 Bx Jumps 30 Sit Ups Run 300 mts 20 KBS 20 Bx Jumps 20 Sit Ups *Comp: 30.06.15
Dic 2015
A. 12′ EMOM: -4 Sets- M1: C2B – Pull-Ups Lastradas 3 rm M2: Ring Dips x 5- 10 (Fast) M3: 20 x Russian Twist RX CONDAL BLASTER 1 Burpee + 1 C2B-Pu + 1 T2B + 1 Muscle Up For Time: 100/80 HR. Push Ups *Cada 3 mins: 1 Condal Blaster + 100 mts Run * Empezar con el Condal Blaster, solo los 2 Atletas más rápidos terminaran el WOD
Dic 2015
A. 10′ EMOM M1: 1-2 P.Cleans @ 85% 1rm M2: 20″ Ring . L-sit Holds B. For Time: 7 DL + 7 P.Cleans + 7 P. Snatches @ 60/40 50 DU 150 mts MB – Run 5 DL + 5 P.Cleans + 5 P.Snt 50 DU 150 mts MB – Run 3DL + 3P.Cleans + 3 P.Snt 50 DU 150 mts MB – Run