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
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
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