Oct 2015
A. En 10 mins – Build 5rm DL – B. 8’EMOM P: 5 DL – solo con técnica perfecta I: 20″- 30″ Lsit – hold C. Contra un reloj y durante 12 mins: 1 min: Box Jumps 1 min: SDLHP @ 50/35 2 min: Box Jumps 2 min: SDLHP 3 min: Box Jumps 3 min: SDLHP *Contabilizar max reps BxJ / DSLHP *Cf.com wod 26.10.15
Oct 2015
A. Front Squat En 10 mins bulid a 1Rm B. C.O.R.E 6’EMOM: P: Turkish Sit Ups x 10 I: Russian Twist x 20 C. For Time: 21 – 15 – 9 Back Squats @ 60/45* C2B- Pull.Ups *Barra desde el suelo
Oct 2015
A. -PUSH PRESS- En 10 mins encontrar 3rm *barra desde el suelo B. For Time: Run 500 mts 21 C&J @ 60/40 Run 500 mts 15 C&J Run 500 mts 9 C&J Run 500 mts Rest 2 mins Max Wall Balls @ 20/14 Rest 1 min Max Hold Plank
Oct 2015
A.Skills: DU, KBS, Muscle Up In: Run 500 mts 7’AMRAP 20 x KBS @ 24/20 10 x T2B Rest 3′ 5′ AMRAP 8 x Burpee Box Jump 20 x DU Rest 2′ 3′ AMRAP Muscle Ups Out: Run 800 mts
Oct 2015
A. -Back Squat- 4 x 50% – 60% – 70% – 80% – 85% 4 x High Box Jumps /set B. -Condal Row Fest- Cada set x Time y max effor: Row 1000 mts rest 4 mins Row 800 mts rest 3 mins Row 600 mts rest 2 mins Row 400 mts rest 1 min Row 200 mts * anotar cada set por separado.
Oct 2015
A. 3 Pos Snatch Pos1: High Hang 1rm Pos2: Hang 1rm Pos3: Floor 1 rm B. 18′ Alt EMOM: M1: P.Snt max Reps 30″ @ 60/45 M2: Burpees O.B max reps en 30″ M3: 100 mts Sprint Run C. C.O.R.E Acumular 2:30 – hang L-sits.
Oct 2015
A. 4 – 5 Sets Cada 2 mins durante 8 – 10 mins Bench Press – 5 rm C2B- Hold despues de cada set 20″-30″ B Bad Girl -Cindy- 20 AMRAP: 5 Pull Ups 10 Push Ups 15 A.Squats ó si ya tienes marcas de Cindy Cindy XXX 20 AMRAP: Pull Ups 10 – 20 – 25 – 30 Push Ups 20 – 40 – 50 – 60 A.Squat 30
Oct 2015
A. Over Head Squat En 10 mins build a 3Rm *Despues de cada Set 1-3 Rope Climb B. Skill: Thrusters / Pull-Ups C. Team Wod 15′ AMRAP En parejas subir progresivamente A1/A2: A1: 1 Thruster @ 45/30 + 1 Burpee C2B Pull-Up A2: 2 Thrusters + 2 Burpee C2B Pull-Up A1: 3 Thrusters + 3 Burpee C2B Pull-Up … hasta agotar los 15 mins Inmediatamente despues -En 5 mins encontrar-
Oct 2015
A. Alt TabatA 20/10 Superman Alt Ext Russian Twist Box Jumps B. 6′ EMOM M1: Hang Power Clean M2: W.Pull.Ups 2rm C. Team Wod: -For Time- Cada minuto alternar: M1: Alternar remo hasta alcanzar 120/100 Cal M2: Power Cleans 3 rm 8 x sup Ring Rows
Oct 2015
A. With a Runing Clock : – For Time: 10 – 20 – 30 – 40 -50 – 40 – 30 – 20 – 10 Double Unders *15 Ab Mat Sit Ups /set Rest 2 mins – For Time: 100/70 True Push – Ups * cada brake: 12 KBS @ 24/16 Rest 2 mins – 3 Sets – 10 Good Mornings 10 T2B
Oct 2015
A. – Back Squat – 5 @ 60% 5 @ 70% 5 @ 80% 2 @ 85% 3 x 1 @ 90% + B. 3′ AMRAP 5 x HP. Snt @ 50/35 15 Du Rest-2′ 2′ AMRAP Squat Cleans @ 50/35 Rest-1′ 1’AMRAP Burpees Over – bar
Oct 2015
A. Power Clean 3Rm B. 8’EMOM P: 3 x P. Cleans I: Ring Tuck Hold 20-30″ C. For Time: -P.ELIZABETH- 21 – 15 – 9 P.Cleans 2 60/45 Ring Dips Rest 2 mins For Time: 15 – 12 – 9 Box Jumps (60/50) Pull-Ups Rest 1 min 30 Wall Balls xt: