Sep 2015
A. Rowling x 3 * compesar con Burpees B. BAR- Efficiency DL – Clean – Jerk 3+3+3 6+6+3 9+6+3 C. -CT- 15′ AMRAP Bar Complex: 9 DL + 6 HP. Clean + 3 Jerks Sprint Run 150 mts * Go heavier every Rnd. * Bar Drop = 0 Rnd.
Sep 2015
A. Skill: Pistols Cada 5 mins: 0:00 – Row 500 mts +.. hasta el min 4: AMRAP: T2B 5:00 – Run 500 mts +.. hasta el min 9: AMRAP: Pistols 10:00 – 150 DU +.. hasta el min 14: AMRAP: Burpees Box Overs 15:00 – Tu eliges -Cardio +.. hasta el min 19: Muscle Ups * Contabilizar cada uno de los skills
Sep 2015
A. Press Hombro 3 x 3 1 x 8 (5″ neg) 1 x 15 (AFAP) Wod1: 21 – 15 – 9 Floor Press Cal Row TC:5 mins -Rest 3′- Wod2: 5′ AMRAP: 5 HSPU 10 Box Jumps
Sep 2015
A. Skill: Practicar : Snt DL + Hang Snatch OH Squats – 10 Rm B. -CHIPPER- For Time: Run 500 mts 30 Squats 30 Pull-Ups 30 OH- Squats 30 HR Push Ups 30 Back Squats 30 T2B Time Cut: 20 mins
Ago 2015
A. She Squats Bro! Front Squat 1 x 5 Back Squat 3 x 2 B. 15′ EMOM: M1: 5 Push Press @ 50/35 M2: Max reps C2B-PU M3: Sprint Run 150 mts
Ago 2015
Skill: Técnica de Carrera / MU 25′ AMRAP Run 800 mts 40 A.Squats 4 Muscle Ups
Ago 2015
-10′ AMRAP- Row 100/70 CaL Tiempo restante: AMRAP Burpees Box Overs @ 60/50 — Rest 10 mins — -10′ AMRAP- 10 T2B 15 Wall-Balls @ 20/14 150 Mts Run
Ago 2015
A. -Press Hombro- 4 x 3 1 x 3 (5″ neg) 1 x 15 (AFAP) B. Skill: Dead Lift 5rm C. For Time: IN: 150 DU 4 Rnds: 5 DL @ 100/70 5 C2B PullUps 5 DL @ 100/70 5 Ring Dips OUT: 150 DU
Ago 2015
A. -Tabata Mash Up- alternar: -Frog Stand -Hand Stand Hold B. Clean Complex: Cl DL + PCL + Sqt CL + Sh2Oh Squat Clean 3Rm C. 5′ AMRAP: Avanzar en la progresión: 1 HSPU + 1 Clean @ 80/55 2 HSPU + 2 Clean 3 HSPU + 3 Clean … …. Rest 60″ …. 2′ AMRAP: Clean & Jerks Max Reps @ 60/35 …. Rest 60″ …. 1′ AMRAP Wall-Ball
Ago 2015
A. She Squats Bro! Front Squats 1 x 5 Back Squat 4 x 2 B. Skill: Pull-Ups / Burpees C. For Time: 21 – 15 – 9 Pull-Ups KBS @ 32/20 Burpees
Ago 2015
A. OH-Lunges – Incómodas B. Skill: T2B / HSPU C. -TEAM WOD- Alternar: 8′ AMRAP: 20 OH Lunges @ 40/28 10 HSPU 4′ Active REST: Alternar 200 mts Sprint Rows 8′ AMRAP: 20 Thrusters @ 40/28 10 T2B
Ago 2015
-Team Wod- For Time + AMRAP: A1: For time: 1.Row 500 mts 2.Run 500 mts 3. DU 150 mts *A1 alterna tareas con A2 A2: A1 time: AMRAP: 3 MU 15 AbMat 30 A.Squats *A2 Alterna tareas con A1. *continuar AMRAP donde compañero deja