Jul 2017
A. Build 1Rm – Back Squat B. 10′ Amrap: 21 Box Jumps 15 KBS 9 Burpees
Jul 2017
A. 10 mins : En parejas Build 3rm Front Squat B. 8 mins: En parejas Build 1Rm: Ground to Over Head C. Partner Wod: -For time- In: Run 500 mts 50 Calories / Sky-Bike 40 Power Snatch @ 40/25 6 Rope Climbs 50 Calories / Sky-Bike 40 C+J @ 50/35 6 Rope Climbs Out: Run 500 mts Time cut 25 mins
Jul 2017
A. Dead Lift @90% 1Rm 60% x 5, 65% x 5, 70% x 5 B. Partner Wod For Time: 15-12-9 Syncro Thrusters @ 40/30 T2B* 50 mts Buddy Carry (25 mts c/a) 12-9-6 Syncro Thrusters @ 50/35 T2B* 50 mts Buddy Carry 9-6-3 Syncro Thrusters @ 60/40 T2B* 50 mts Buddy Carry *cada Atleta -Time Cut 30 mins-
Jul 2017
For Max Reps/Distance: 0:00 – 2:00 100 mts D-Ball Run Remaing Time: Max Rope Climb 2:00 – 4:00 100 mts D-Ball Run RT: Max Mu 4:00 – 6:00 100 mts D-Ball Run Max Distance: Hand Stand Walk 6:00-7:00 Rest
Jul 2017
A. Squat Snatch Warm Up: 50% x 5, 60% x 3 1 Squat Snt cada 30″ x 15 @ 60- 65% 1rm B. 5 x 2′ Amrap 150 mts Sprint Run Remaining time: Amrap Power Snatch @50/35 -Rest 2′-
Jul 2017
A. Shoulder Press @ 90%1rm 60% x5, 65% x 5, 70% x 5 B. 15’Emom m1: 8 x DB Burpee + Squat Cleans m2: Max Reps: HSPU m3: 10 x Box Jumps Overs m4: Rest
Jul 2017
A. DeadLift @ 90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95% x 1+ B. -5’Amrap- 20 D-Ball Clean @ 40/30 150 mts KB Farmer Walk (A.H.A.P) Max Reps OH Walk Lunge @ 40/25 -Rest 2′- -4′ Amrap- 15 D-Ball Cleans 100 mts KB Farmer W Max Reps Front Rack Lunges @50/35 -Rest 1′- -3′ Amrap- 10 D-Ball Cleans 50 mts Farmer Carry Max Reps
Jul 2017
For Time: 800 mts Run 30 KBS 500 mts Run 20 Ring Dips 300 mts Run 10 Burpees 300 mts Row/Ski 20 Ring Dips 500 mts Row/Ski 30 KBS 800 mts Row/Ski
Jul 2017
A. -12′ Emom- 1Hang Sqt Clean + 1Sqt Clean + 1Ft Squat Subir peso cada 3 sets B. For Time: 15 – 12 – 9 Hang Squat Clean Box Jump Over @ 70/60 T2B Med Ball Run 100 mts -Time Cut 15 mins-
Jul 2017
A. Shoulder Press @90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95 x 1+ B. -For Max Reps- 4Rnds 60″ Max reps: Shoulder 2 OH 60″ Max Reps: DU’s 60″ Max Reps: Cal Row Rest 60″ / Rnd
Jul 2017
A. -Back Squat @90%1Rm- 60% x 5, 75% x 5, 85% x 5, 90%x 3, 95% x 1+ B. -10′ AMRAP- 1 DL @ 120/90 2 wall balls @ 30/20 3 C2B-Pu +1 rep cada rnd
Jul 2017
A. Dead Lift @90%1rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3+ B. Partner Wod For Time: A1: 1rnd DB “DT” / A2: 2KTB Hold * 50 Box Jumps** A1: 1Rnd DB “DT” / A2: 2 KTB Hold* 50 Wall Balls** A1: 1Rnd DB “DT”/A2: 2 KTB Hold* 50 T2B** Time Cut 20′ ** Dividir reps any-how
¿En qué te podemos ayudar?