Mar 2017
A. 2 x intentos para Calcular “Best 400 mts Row” rest 2’/intento B. Skill: Hang Power Cleans / T2B C. For Time: 20 – 15 – 10 – 5 HP Cleans @ 50/35 T2B 80 – 60 – 40 – 20 Du’s Time cut 13′
Mar 2017
C.O.R.E -3Rounds- 10 Hollow rocks 10 V-ups 10 Tuck Ins 10″ Hollow Hold 10 Back Ext -60″ Rest – Skill: Kipping Ring Dips 3RFT 15 Ring Dips 30 MB Sit Ups Run 500 mts
Mar 2017
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Mar 2017
A. Dominadas 4 x 3 B. Kipping Pull Ups C. “Helen” -3RFT- Run 500 mts 21 KBS @ 24/16 12 Pull-Ups
Mar 2017
A. 5 Sets: Cada 90″ : 6-8 Press Banca Cada 90″: 15 Row Pulls x mac calories B. -En 9 mins- For time: 40 Burpees Over D-Ball 20 D-Ball Cleans @ 40/30 tiempo restante: AMRAP: Muscle Ups
Mar 2017
A. Power Cleans 4 x 3 B. For Time: Run 300 21 Thrusters Run 300 15 OH Squat Run 300 9 RMU Run 300
Mar 2017
A. -Back Squat- A lo largo de 4 sets build 3heavy reps Rest: Work on Def. HSPU x 3-5 B. 4′ – 3′ – 2′ AMRAP´s 6 DL 9 Front Squats 12 HSPU – Open Standars 24 Du’s –Rest 60″ / Amrap
Mar 2017
A. -CORE- 10 Hollow Rocks 10 V-Ups 10 Tuck Ins 10″ Hollow Hold 10 Back ext -Rest 60″- B. -Power Snatch- 4 x 3 15′ Emom m1: 10 Psnt m2: 10 Box Jumps m3: 15 Wall Balls m4: 15 KBS m5: Run 100 mts
Mar 2017
Open Wod 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 22.5kg dumbbells Women use 15kg dumbbells
Mar 2017
A. 4′ AMRAP 5 Burpees 10 KBS B. Squat Cleans 4 x 3 @ 70% C. For Time: 21 – 18 – 15 – 9 Push Ups Med ball Cleans ó Cal Rows N2C ó Sit Ups
Mar 2017
20′ Emom: 30″ work / 30″ rest m1: 30″ Max cal Row m2: 30″ Max OH Squats @ 20/15 m3: 30″ Max C2B-Pu m4: Sprint 100 mts
Mar 2017
A. -Cada 90 segundos – m1: Rope Climb Porg m2: Build a 5 rep DL @ 60% B. -16’AMRAP- Run 500 mts Rope Climb x 3 HR Push Ups Touch & Go – Dead Lift x 9
¿En qué te podemos ayudar?