Ago 2015
-5′ AMRAP- 25 Press @ 30/20 25 Push Press @ 40/30 Max Reps: Jerk @ 50/35 -Rest 3 mims- -5′ AMRAP- 25 Dead Lift @ 70/50 25 SDHP @ 50/35 Max Reps: P. Clean @ 50/35
Ago 2015
A. She Squats Bro! Front Squat 1 x 5 Back Squat 3 x 2 @ 90-95% Front Squat 1 x 5 B. Skill: Power Clean 5 Rm C. 5 RFT: 7 x Estrict C2B-Pull.Ups 5 x P. Cleans @ 60/45 15 x Wall.Balls @ 20/14
Ago 2015
Sofi’s & Alfo´s – Birthday WOD – For time: 29 Cal Row 5 P. Snatches @ 60/45 29 Box Jumps @ 60/50 5 P.Snatches 29 Wall-Balls @ 20/14 5 P.Snatches 29 Burpees -Rest 3′ – For Time: 35 C2B.Pu + Burpees
Ago 2015
A. Press-Hombro I. 3 x 5 II. 1 x 8-12 (5″ neg) III. 1 x 15 (A.F.A.P) B. Skill: Kipping Pull-ups C. -Bad Girl- Helen 3RFT: Run 500 mts 21 KBS @ 24/16 12 Pull-Ups * Comparar con 11.08.14
Ago 2015
Cada 2 mins, aumentar la progresión en +2 reps hasta donde sea posible. -0:00 – 2:00- 2 Thrusters @ 50/35 2 Burpees Over bar 2 Wall Balls @20/14 -2:00 – 4:00- 4 Thrusters 4 B.O.B 4 Wall Balls -4:00 – 6:00- 6 Thrusters 6 B.O.B 6 Wall Balls … Rest 60″ * Atletas que no finalicen la ronda de 10 reps= 800 mts Med Ball Run
Ago 2015
A. Snatch DL 3 x 3 B. – 10′ EMOM – Snatch DL + Snatch Pull + Snatch * Subir peso en cada set C. -Team Wod- For Time: En Parejas Alternar tareas finalizada: Atleta1: A1 Atleta2: A2 A1: Row 500 mts A2: 20/15 HSPU A1: 20/15 HSPU A2: Row 500 mts A1: Run 500 mts A2: 30/20 Ring Push Ups A1: 30/20 Ring Push A2:Run 500 mts A1: 100
Ago 2015
A. Skill: Bar Muscle Up B. Weighted Pull-Ups En 10 mins build a 1Rm C. For-time: Complex: 1 Estrict Pull.Ups + 1 C2B-Pu + 1 B.Mu’s 10 AbMat Sit Ups 100 DU’s 2 E.PU + 2 C2B + 2 B.Mu’s 20 AbMat Sit Ups 100 DU’s 3 E.PU + 3 C2B + 3B.Mu’s 30 Abmat Sit Ups 100 DU’s 4 E.PU + 4 C2B + 4 B.Mu’s 40 Abmat Sit
Ago 2015
“JACK” 20′ AMRAP: 10 Push Press @ 50/35 10 KBS @ 24/16 10 Bx. J @ 60/50
Ago 2015
A. She Squats Bro! F.Squat 1 x 5 (10″ hold last rep)(E.H) B.Squat 5 x 3 (75%-90%) F.squat 1 x 5 (10″ hold last rep) B. Build a 5rm Squat Clean C. For Time: Run 500 mts 5 Rope Climb 5 Sqt Cleans @ 80/55 Run 500 mts 4 Rope Climb 4 Sqt Cleans Run 500 mts 3 Rope Climb 3 Sqt Cleans Run 500 mts
Ago 2015
A. Snatch Progression / SDLHP B. -Team WoD- Time Cut: 25 mins En parejas, solo un atleta trabaja a la vez y dividir any-how Remar – 3Km tiempo restante: AMRAP: 50 H.P Snatches 30/25 50 SDLHP 30/25
Ago 2015
A. – Clean DL – 4 x 3 B. – Dead Lift T&G 10 Rm – C. FOR TIME: 100 Du’s – In 3Rnds: 15/10 Ring Push Ups 10 Dead Lift @ 100/70 15 H. Box Jumps @ 80/60 —— 100 Du’s – Out
Ago 2015
A. – She Squats bro! – Front Squats 1 x 5 Back Squats 4 x 5 @ 70% 1rm Front Squats 1 x 5 B. 20′ AMRAP: Run 500 mts OH-Squats- Max Reps @ 50/35