Abr 2018
Metcon -3 Rounds- En 3 Min: 30/21 Cal AB/Ski Rest 90” En 3 Min: 30/21 Cal Row Rest 90” En 3 Min: 30/21 Burpees to target Rest 90” *Anotar los peores tiempos de cada estación
Abr 2018
Weightlifting (Clean and Jerk) 12’ EMOM M1: 3 PCL M2: 2 Hang Squat Clean M3: 1 Squat Clean and Jerk S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Rondas y Reps) 12’ AMRAP 2 Rounds of DT @ 50/35 100m KTB Farmer Walk 2 Rounds of DT @ 60/40 100m KTB Farmer Walk Max Rounds of DT @ 70/45 “DT” 12 DL 9 HPCL 6 Jerks
Abr 2018
Metcon (Reps) 2’ ON 2’ OFF x 3 SETS Sprint Run 100m 10/7 C2B Max Front Squats @ 70% (From Rack) Metcon (Tiempo) FOR TIME 21-15-9-6-3 Alt. DB Snatch @ 22,5/15 T2B Box Jump @ 60/50
Abr 2018
Weightlifting (Back Squat) 2 ROUNDS 8 Reps @ 65% Rest 60″ 6 Reps @ 70% Rest 60″ 4 Reps @ 75% Rest 2′ Metcon (Tiempo) PARTNER WOD -FOR TIME- 500m Run (Juntos) 150m Row* 300m Row* 600m Row* 300m Row* 150m Row* 500m Run (Juntos) *A1: Work / A2: Rest *Cada atleta completa todos los intervalos de remo A1: 150m / A2: 150m / A1: 300m / A2: 300m… etc
Abr 2018
Metcon (Reps) -2 ROUNDS- 20″ AMRAP Hang Power Snatch @ 50/35 Rest 40″ 30″ AMRAP Power Snatch @ 50/35 Rest 30″ 40″ AMRAP Squat Snatch @ 50/35 Rest 90″ *Anotar reps totales Metcon (Reps) 4 x 2′ AMRAP 12 T2B 12 Alt. DB Snatch @ 22’5/15 Max RMU 2′ Rest / AMRAP
Abr 2018
Metcon 4 SETS 2’/SET 10 DB Bench Press 10 Weighted Ring Rows feet eleved Metcon (Tiempo) 4 RFT 40 DU 15 SDLHP @ 40/30 12 Box Jump @ 60/50 9 DBall Cleans @ 50/40 TC 12′
Abr 2018
Metcon 12′ EMOM M1: 12/10 Cal Row M2: 5 DL @ 120/90 + 5 HSPU* *+1 Rep of HSPU every minute Metcon (Rondas y Reps) 14′ AMRAP 7 Wall Balls @ 20/14 7 Burpees 150m Sprint Run
Mar 2018
Weightlifting (Bench Press) Build a Heavy Single en 5 Sets 2’/Set @Rest: 12 Alt. 2 DB/KTB Bent Over Row Metcon (Rondas y Reps) 18′ AMRAP 2400m Run (3 Big Laps) Tiempo restante: Max Rounds of: 9 Box Jump @ 60/50 18 Alt. DB Snatch @ 22’5/15
Mar 2018
1000 meters row For time 1000 meters row Metcon (Reps) 20′ EMOM M1: 12/8 Cal Row M2: 10 Burpee Facing Bar *Si no se puede mantener el numero de reps, establecer un numero realizable.
Mar 2018
Weightlifting (Clean and Jerk) 5 Sets 90″/Set 3 Hang Squat Clean + 1 Jerk Then: Build a Heavy Rep of Hang Squat Clean and Jerk in 3 sets Metcon (Tiempo) 4 RFT 16 AKTBS @ 24/16 12 C2B PU 8 Thrusters @ 40/30 * *Rx+ DB Thrusters @ 22’5/15
Mar 2018
Metcon 12′ EMOM M1: 5 OH Squats@40/30* M2: 30″ Max reps C2B *+1Rep cada minuto Metcon (Rondas y Reps) 4×3′ AMRAP 100m Sprint Run 30 DU Max Rounds: 6 Alt. DBall Lunge @ 50/40 9 Ring Push Ups * Retomando reps 1′ Rest/AMRAP
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