Jun 2017
Ari durante la prueba de HandStand walk en The Med Games A. Shoulder Press 5 x 3 @ 90%1Rm 50% – 60% – 70% – 80% – 90% x 3 + B. For Time: In: 150 mts Sprint Run 15 – 12 – 9 DB Snatch @ 25/20 Box Jump Overs @ 70/60 Hand Stand Walk 10 mts Out: 150 mts Sprint Run
Jun 2017
A. Squat Snatch 5 x 3 @ 75-80% -Only Perfect Reps – Not TnGo, Full Control B. MetCon: 12’AMRAP: 10 HP Snatch @50/35 50 mts MB Run 10 Lat Burpees OB 50 mts MB Run 10 T2B MB Run = 10 reps
Jun 2017
-Post Open Week 6- A. Back Squat 5 x 3 @90%1rm 60% – 70% – 80% – 90% x 3+ B.MetCon “KAREN” For Time: 150 Wall Balls @ 20/14 Time Cut: 7 mins
Jun 2017
A. Dead Lift 3 x 5 @ 90%1Rm 55% – 65% – 75% – 85% x 5 + B. Team Wod En parejas Alternar Full sets 20′ AMRAP 4 – 6 – 8 – 10 – 12 … etc Plate OH walking lunges Explosive Push Ups alt Row x Cal A2: Rest
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″
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