Jun 2017
MetCon For Time: In: Run 800 mts 10 Rnds 4 HSPU 6 T2B 8 KBS Out: Run 800 mts
Jun 2017
A. Press 3 x 5 @ 90%1rm 55% – 65% – 75% – 85% x 5 + B. -Team Wod- En parejas Alternar: Work /Rest 20′ AMRAP A1: Max reps Unbroken: Wall Balls + C2B PU + MB Sprint Run 100 mts A2: Rest *Anotar Número total de WB/PU Comp: Martes 16.05.17
May 2017
A. Squat Cleans 5 x 3 Perfect Reps Only B. Power Elizabeth For Time: 21 – 15 – 9 P.Cleans Ring Dips
May 2017
-Wendler week 5- A. Back Squat 4 x 5 55%-65%-75%- 85% x 5 + B. -Event 6- For Time: 30/20 Assaul Calories 20 Burpee Box Jumps 10 D-Ball Cleans Time Cut 7′ @7:00: Run 800 mts for Time
May 2017
A. -Back Squat- Deload Week 40% x 5, 50% x 5, 60% x 5 B. For Time: In: 100 Du’s 15 – 12 – 9 P.cleans @ 50/35 T2B Thrusters Out: Run 500 mts
May 2017
A.Lift Shoulder Press @90% 1Rm 40% – 50% – 60% x 5 B.MetCon -Durante 20 mins- Ejecutar: Amrap: C2B-unbroken inmediatamente Amrap: Wall balls @20/14 inmediatamente Med Ball Run 100 mts – Rest 1:1-
May 2017
A.Lift Back Squat @90%1Rm 55% x 5, 65% x 3, 75% x 5, 85% x 3 95% x 1+ B.MetCon Partner WOD 15′ AMRAP En parejas alternar work / rest 30 DU’s 15 Wall Balls 3 Muscle Ups *Cuando ambos atletas terminen sus respectivas rnds Sumar al set: 10 Du’s + 5 Wall Balls + 1 Muscle Up
May 2017
Endurance Wod 5 Rnds 30″ work / 30″ rest Assault Bike – max cal rest 30″ 1 x Sprint Run 100 mts rest 30″ Row – max cal rest 30″ Box Jumps – max reps rest 30″ Kettlebell Swing rest 30″ Double Unders – max reps rest 30″
May 2017
A.Lift Press Hombro @ 90%1Rm 55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+ B.MetCon For time: 15 push presses @60%1rm Press 5 rope ascents 12 push presses 4 rope ascents 9 push presses 3 rope ascents 6 push presses 2 rope ascents 3 push presses 1 rope ascent
May 2017
A.Lift Back Squat (3×3) @ 90%1Rm 70%x 3 – 80% x 3 – 90% x 3 + B.MetCon -Team DT- 15’Amrap En parejas Alternar Full rnds 1Rnd: 30 Du’s + 12DL + 9HPCL + 6PJ *+10 Du’s cada team rnd
May 2017
A. Squat Cleans @ 50% – 60% – 70 % x 3 Luego For Time: Run 1300 mts 21 KBS 21 Goblet Squat Run 800 mts 15 KBS 15 Goblet Squat Run 500 mts 9 KBS 9 Goblet Squat Directly into: 15 – 12 – 9 Cal Row Burpees Over Rower Directly into: 9 – 7 – 5 Squat Cleans 100 mts Run
May 2017
A.Lift Press Hombro (3 x 3)@90%1rm 50% x5, 60% x 3, 70% x 3, 80% x3, 90% x3+ B.Met Con -12′ AMRAP- 2-4-6-8-10-12 … etc Alter. Pistols Alter. DB Snatch High Ring Dips* *1Mu + RD
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