Oct 2017
A. Press de Banca agains Bands 1Rm B. For Time: 100 Push Ups 100 Squats 100 Sit Ups 100 KBS@24/16
Oct 2017
A) OH Squat @ 65% 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 12’ AMRAP 3-6-9-12-15-18… etc Box jumps @ 60/50 DL @ 100/70
Oct 2017
A) -SNATCH- 10 sets: 90”/set 1 sets: 3 reps @ 60% 1 sets: 3 reps @70% 2 sets: 2 reps @ 75% 2 sets: 2 reps @ 80% 2 sets: 2 rep @ 85% 2 sets: 1 rep @ 90% B) -PARTNER WOD- 500m Run Then: -3RFT- 8 HPSnt synchro @ 30/25* 8 synchro Burpees OB 8 Thrusters synchro @ 30/25* *+10/5kg por ronda TC 10’
Oct 2017
A) Bench Press w/Band 9×3 @ 40% 1RM 3 sets close grip 3 sets middle grip 3 sets wide grip B) Shoulder Press 1×8 @ 75% + 2kg C) 15’ AMRAP 30 CAL AB/Row/Ski *7-7-7-7 C2B 30 CAL AB/Row/Ski *7-7-7-7 HSPU Run 500m *7-7-7-7 T2B *Ejecutar 4 sets: 7 reps Unbroken
Oct 2017
A. Max Banded Dead Lift En 5-6 sets: build an 1Rm B. On the Clock for 13 mins 00:0-3: 00: 100 Du’s + max Oh Walking Lunge @ 40 Rest 60″ 4:00 – 7:00: 75 Du’s + max FR Lunge @ 50 Rest 60″ 8:00 – 11:00: 50 Du’s + max BR Lunge @ 60 Rest 60″ 12:00 – 13:00: Max Reps- Wall Balls @ 20/14
Oct 2017
A. Weigthed Push Up Build a1Rm B. -10 rondas- For Time 1 Mu Estricto + 1 k.Mu + 1 T2B DB Snt @ 22.5/15 2-4-6-8-10-12-14-16-18-20 reps
Oct 2017
A) Clean and Jerk 10 sets 90”/set 2 sets: 3 CL + 3 J @ 65% 2 sets: 3 CL + 2 J @70% 2 sets: 2 CL + 2 J @ 75% 2 sets: 2 CL + 1 J @ 80% 2 sets: 1 CL + 1 J @ 85% B) For Time: 30 K2E 21 D-Ball Cleans @ 40/30 18 Burpee Box Jump @ 60/50 15 D-Ball Cleans
Oct 2017
A) Floor Press 9×3 @ 70% 1RM (3 sets close grip, 3 sets middle grip, 3 sets wide grip) B) Shoulder Press 1×8 @ 75% 1RM C) TEAM WOD En parejas alternar a1/a2 -16’ AMRAP- A1: 12/10 Cal Row 10 T2B Max HSPU Unbk A2: DBall Bear Hold *Anotar Número total de HSPU indvidualmente
Oct 2017
A) -OH Squat- build a 1RM en 5-6 sets Rest: 2’-3’/set B) -FOR TIME- 10-8-6-4-2 reps of: Strict C2B- PU DL @ 100/70 50m Heavy farmer walk
Oct 2017
A) Bench Press Hanging band DB Build a 1RM 5-6 sets Rest: 2-3’/set B) FOR TIME 9-15-21 Thrusters @ 40/30 2 Rope climb Ring Dips
Oct 2017
A) Box Squat @ 55% + hanging band DB 5×5 B) Back Squat 1×8 (+5kg de la semana anterior) C) 14’ AMRAP 2-4-6-8-10-12… etc D-Ball cleans @ 40/30 100 mts Sprint Run D-Ball lunges @ 40/30
Oct 2017
A) -SNATCH- 10 sets 90”/set 2 sets: 3 reps @ 65% 2 sets: 3 reps @70% 2 sets: 2 reps @ 75% 2 sets: 2 reps @ 80% 2 sets: 1 rep @ 85% B) TEAM SERIES EVENT 2 -FOR TIME- 100 DU c/u 100 C2B* 100 Hang P. Snatch @ 40/30* 100 DU c/u *Hacer sets de 10 reps
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