May 2018
Metcon (Reps) 5’ AMRAP 10 Shoulder Press @ 30/25 10 Push Press @ 40/30 Max Push Jerks @ 50/35 (From ground) ADV: @ 40/30 – 50/35 – 60/40 Metcon (Rondas y Reps) 16’ AMRAP 150m Sprint Run 50 DU 1 Round of NATE NATE: 2 RMU 4 HSPU 8 AKTBS @ 32/24 ADV: STRICT NATE
May 2018
Weightlifting (Deadlift) 2 ROUNDS NOT FOR TIME 8 Reps @ 77% 1’ Rest 6 Reps @ 82% 1’ Rest 4 Reps @ 87% 2’ Rest Metcon (Reps) 2 ROUNDS 2’ Max Cal Row 2’ Max Cal AB/Ski 2’ Max 2 DB Box Step Up @ 22’5/15 2’ Rest *Anotar la suma total de calorias y reps
May 2018
Weightlifting (Snatch) 5’ EMOM 2 Snatch Balance @ 50-65% 5’ EMOM 2 High Hang Power Snatch + 1 Hang Squat Snatch @ 65-75% 5’ EMOM 1 Squat Snatch @ 77-82% Metcon (Tiempo) REGIONALS EVENT 4 FOR TIME 2 ROUNDS 10 P. Snatch @ 50/35 12 Burpees Over the Bar 2 ROUNDS 10 P. Snatch @ 30/25 12 Burpees Over the Bar TC 12’ ADV: @ 60/40 – @ 40/30
May 2018
Weightlifting (Front Squat) BUILD A 1 HEAVY REP w/ 2” PAUSE 5 Sets 3’/Set @Rest: Work: Kipping Pull Up and Push Up Metcon “CINDY” or “XXX CINDY” (ADVANCE) Cindy As Many Rounds as Possible (AMRAP) in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Cindy XXX As Many Rounds as Possible in 20 minutes 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20
May 2018
Metcon (Rondas y Reps) 4′ AMRAP 2 Strict HSPU + 2 Kipping HSPU 4 DL @ 85% Rest 2’ 4’ AMRAP 1 Strict HSPU + 3 Kipping HSPU 4 DL @ 85% *No Strict HSPU sub: 4 Kipping HSPU *No Kipping HSPU sub: 4 DB Seated Press Metcon (Rondas y Reps) Anotar Rondas y Reps del segundo AMRAP Metcon (Reps) 4 x 2′ ON / 2′ OFF 20/16 Cal Row
May 2018
Metcon CORE 6 ROUNDS FOR QUALITY 7m 1 KTB/DB Farmer Walk Right 30″ Hollow Hold 7m 1 KTB/DB Farmer Walk Left 30″ Arch Hold 1′ Rest R 1-2: Farmer Walk R 3-4: Front Rack R 5-6: OH Position Metcon (Tiempo) 3 RFT 500m Run 50 DU 150m DBall Run @ 50/40 50 DU
May 2018
Weightlifting (Clean and Jerk) Cada 90″ x 5 Sets Pausing Knee Clean DL Hang Squat Clean Squat Clean and Jerk *Starts with 50% +5% x set Then: 6′ EMOM 1 Squat Clean and Jerk M1: 73% M2: 75% M3: 78% *Repeat this cycle Metcon (Rondas y Reps) 12’ AMRAP 1 Round of “DT” @ 60/40 1 Round of “Cindy” “DT” 12 DL 9 HPCL 6 Sh2OH “Cindy” 5 Pull Ups
May 2018
Metcon FOR QUALITY 10-8-6-4-2 Incline DB/KTB Bench Press Weighted Ring Rows Feet eleved Metcon (Tiempo) 4 RFT AND REPS 5/3 Strict C2B-PU 5/3 Strict Ring Dipsh 50 mts D-Ball Bear Carry@50/30* Max T2B Unbroken *+25mts every Rnd Adv: Sub C2B+RD x 3EstrictRMU
May 2018
Weightlifting (Back Squat) Cada 4′ x 4 Sets 4 Back Squats @ 85% 3 High Box Jump Over @ 70/60 50m Sprint Run Max effort Metcon (Tiempo) FOR TIME 100 DB Snatch @ 22’5/15 *EMOM: 3 Burpees Over the DB (Empezar con los Burpees) Then: 21-15-9 Wall Balls @ 20/14 30 DU TC 12′ ADV: @ 30/20
May 2018
Weightlifting (Front Squat) Build a 2RM with pause 2” en 5 Sets Después de cada set: Build a 3RM High Box Jump Rest 2’ Metcon (Rondas y Reps) 14’ AMRAP 7 Cal AB/Row/Ski 7 T2B 7 AKTBS @24/16 7 Box Jump @60/50
May 2018
Metcon (Tiempo) PARTNER WOD FOR TIME 3000m Row* 50 Burpees Over the Row* 1600m Run juntos (2 Big Laps) 40 Burpees Over the Row* 3000m Row* 30 Burpees Over the Row* *Dividir any how
May 2018
Metcon (Rondas y Reps) ADVANCE 3x 2’ AMRAP 1 Power Snatch + 1 OHS + 1 Snatch Balance + 1 Squat Snatch 1’ Rest Set 1: 30% Set 2: 40% Set 3: 50% Weightlifting (Snatch) On the 90” x 5 Sets Pausing knee Snatch DL Hang Squat Snatch Squat Snatch *Starts with 50% + 5% x Set Then: 6’ EMOM 1 Squat Snatch M1: 73% M2: 75% M3: 77% *Repeat
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