Jun 2014
A. 3 Sets: Turkish Get Ups x 2/brazo Rest 20″ R.KBS x 25 B. 3 Rondas FT: 10 x P. Cleans 20 x HR. Push Ups 30 x Saltos Dobles
Jun 2014
A. Push Press 5 / 5 / 5 / 5 Isometric Hold x 30″ -40 “ Rest 2 mins B. 5 sets *Acumular la mayor cantidad de Cal y de Burpees 30 Seg Remo x Cal 30 Seg Rest 60 Seg Burpees sobre Remo Rest 2 mins / Set
Jun 2014
A. 4 Sets de: Front Squat x 5 Rest 60 Seg Con el mismo peso del Front Squat hacer Back Squat al fallo Rest 2 mins B. 12 ‘ AMRAP 2 x Rope Climbs o 10 x Alt Pull-UPs estrictas 15 x UMBROKEN Wall balls (20/14) Run 150 mts
Jun 2014
A. 3 Sets de: Dead Lift x 4-6 Rest 2 -3 mins Handstand Push Ups práctica (Opcional) B. 4 Rondas FT Run 400 mts 10 Ring Dips 20 KBS (24/20) C.O.R.E: 2′ AMRAP T2B/ Ab mat sit ups
Jun 2014
A. Clean & Jerk En 15 minutos trabajar técnica B. 4 x 3 mins AMRAP 3 x P Cleans @ 60/45 6 x True Push Ups 9 x Ab Mat Sit Ups Rest 60 seg/ 3’AMRAP
Jun 2014
A. 4 sets Thrusters x 5 @ 30×1 Rest 1 min 3 x Pull-Ups Estrictas + 3 Kipping Pull-Ups Rest 2-3 mins B. -Bad Girl- FRAN 21 – 15 – 9 Thrusters @ 43/30 Dominadas
Jun 2014
A. Máximos de Back Squat * Avanzar en los porcentajes siempre y cuando la técnica se mantenga Back Squat x 5 @ 50% 1Rm Rest 1min Back Squat x 3 @75% 1Rm Rest 1 min Back Squat x 1 @85% 1Rm Rest 1 min Back Squat x 1 @ 90-95% 1 Rm Rest 1 min Max Rep Pull-Ups Estrictas Rest 2 mins Back Squat x 1 @ 103% Rest 2
Jun 2014
A. Run 800 mts Remar 800 mts B. Skill a: Med Ball Cleans Skill b: Subir Cuerda C. 4 sets de: 45 seg AMRAP: P Cleans 15 seg Rest 45 seg AMRAP: Wall Ball Sit ups 15 seg Rest 45 seg AMRAP: Rope Climb 15 seg Rest 45 Seg Plancha 15 seg Rest
Jun 2014
A. Peso Muerto 5/5/5 + Skill: HSPU B. DIANE 21-15-9 Dead Lift (100/70) Handstad Push Ups ó C. 15 – 12 – 9 – 6 – 3 Dead lift @ 70-80% 5 Rm de hoy HSPU variations
Jun 2014
4 sets de 5 mins: 30 Saltos Dobles 150mt Sprint Run Tiempo Restante AMRAP 10 KBS (32/20) 10 HR Push Ups 4 mins Rest/Sets
Jun 2014
A. Remar 33 Calorias por tiempo B. Clean & Jerk Técnica C. Coach Ct Birthday WOD 33 GTO (40/25) Rest 2 mins 33 T2B Rest 2 mins 33 Cal Row Rest 2 mins 33 Burpee Pull-Ups
Jun 2014
A. 4 sets 6-8 Thrusters @ 20X1 Pull Up Hold to failure Rest 3 mins B. 1 set de Max Reps of Thrusters @ 20/15 C. 10 mins AMRAP En parejas ejecutar y alternar trabajo/recovery 10 Burpees 100 mts Run