Feb 2017
-CF OPEN 17.1- For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs – Time Cut: 20 mins –
Feb 2017
A. For Time: Run 150 27 KBS 9 Sit Ups Run 300 21 KBS 15 Sit Ups Run 500 15 KBS 21 Sit Ups Run 800 9 KBS 27 Sit Ups B. Mobilidad General y recuperación get ready for 17.1
Feb 2017
A. Warm Up: 3 rnds: 6-8-10 shoulder taps kb good mornings Golbet Sqts run/row 150 skill: emom: 4 sets mi: hspu prog or build 3-6-9 prog m2 build DL for wod 5-7 reps B. Open Friday 16.4 for time: 18-15-12-9 Dead Lifts @ 100/70 wall balls @ 20/14 calories row/ run hspu/ push ups time cut 13′
Feb 2017
A. Bench Press 5 x 3 A lo largo de 5 sets: build a 3 heavy reps Super set con *1 leg less RC + 1-2 Rope Climb / set. B. MetCon -25 ‘ EMOM- m1: 150 Sprint Run m2: 20 Cal row / 15 Cal AB m3: 15 KBS m4: 1 C2B Cindy Rnd m5: Rest
Feb 2017
A. Warm Up: 2′ AMRAP: Cindy Estricta: 3 Est. Pull + 5 HR. PushUps + 10 A.Sqts rest 60″ 3′ AMRAP: Cindy Est. rest 60″ 5′ AMRAP: Cindy Normal. *retomando reps B. Skill: Butterfly Pull Ups. FOR TIME: In: Run 500 mts then 21 – 15 – 9 D-Ball Sqts @ 40/30 C2B Pull Ups then: In: Run 800 mts 15 – 12 – 9 D-Ball Alt Lunges @ 40/30
Feb 2017
-Light and fast 16.2- En bloques de 4 mins: avanzar hasta cuando no sea posible cumplir con el # reps: estilo “Death By” -4’AMRAP- 10 T2B 50 DU’s 15 SqT Cleans @ 50/35 -4’AMRAP- 15 T2B 50 DU’s 13 SqT Cleans @60/45 -4′ AMRAP- 20 T2B 50 DU’s 11 SqT Cleans @70/50 -4′ AMRAP- 25 T2B 50 DU’s 9 SqT Cleans @ 80/55 -4′ AMRAP- 25 T2B 50 Du’s 7
Feb 2017
A. -12′ Emom- (4 sets) m1: 3-5 Est Ring Dips m2: 3-5 Est C2B PU m3: Build a 3Rm DL B. Durante 15 mins Avanzar en la prog … 1 – 2 – 3 – 4 – 5 … etc Burpee Ring/Bar Muscle Up DL @ 1.5Bw *cada 3 mins: 150 Sprint Run @15:00 finalizar con 1300 mts
Feb 2017
A. -Fuerza- 3 x 8 Back Squat @ 75% 1Rm + 3 x 8 Push Press @ 65% 1Rm B. For Time: 15 – 12 – 9 T2B Wall Balls @ 30/20 KBS @ 32/20
Feb 2017
A. Met-Con Monday 3′ AMRAP Cindy Rnds Rest 60″ 4′ AMRAP Cindy Rnds Rest 60″ 5′ AMRAP Cindy Rnds B. -Build a 3 Rm OH Squat- C. For Time: 1 – 7 Lat Burpees O.B OH Squat @ 80%3Rm -Rest 3′- 6 – 1 Lat Burpees O.B OH Squat -Rest 3′- 1 – 5 Lat Burpees O.B OH Squats -Time Cut 20 mins-
Feb 2017
A. Fuerza + Skill: Emom m1: Acumular 50 Pull Ups Estrictas m2: KB Clean Skill Prog B. In: Run 800 mts 10’Amrap 1 single arm swing 1 arm KB Clean 1 KB Front Sqt 1 Burpee + D-Ball Clean *Repetir con el otro brazo Rest 2’/amrap Out: Run 800 mts
Ene 2017
A. -Warm Up- 50 Burpees OB B. -Fuerza- 4Rnds: 1:00 ON / 3:OFF Max Front Squats @ 50%1rm C. For Time: 15 – 12 – 9 Power Snatch @30/20 Ring Muscle Ups / Dips D. Opcional: 5 Mins post Wod: 10 mins to find 1Rm Snatch
Ene 2017
“MeT-Con Mondays” A. Warm Up: -4Rnds- 5 Push Ups 10 BB Thrusters 15 KBS B. -Met-Con- 3RFT Run 100 12 C2B-Pu 9 Thrusters @ 50/35 3Rope Climbs C. 3RFT 15 DL @50 5 Sqt Snt @50 15 lat Burpees
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