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
Ene 2017
A. 10′ Emom: 1 snatch pull + 1 Sqt Snatch +1 OH Squat @ 70% B. -Barbell Cycling- 4 Rnds For max Reps 30″: P. Snatch @ 65-70%1rm 30″: Rest 30″ Burpees to 3 cm target – 60″ Rest/rnd-
Ene 2017
A. Fuerza: 3 x 10 Back Squat @ 70% + 3 x 10 Push Press @ 60% B. Heavy-Met Con For Time: 21 ubk HP.Cleans @ 60/45 15 ubk F.Squat @ 80/55 9 ubk Dead Lift @ 120/85
Ene 2017
¨MeT-Con Mondays” -1. Warm Up- 4′ AMRAP Row 150 mts 10 BarBell Press -2. Met Con- 15′ AMRAP 15 Alt. Walk Lunges @ 40/30 5 Ring Dips + 5 Push Ups 50 Du’s -3. Intervalos 3Rnds 3’AMRAP In: 100 mts Sprint Run tiempo restante: 8 T2B + 10 Wall Balls @ 20/14 Rest 2’/rnd
Ene 2017
A. -12′ Emom- 4 Sets m1: 1 x Legless + 2 Rope Climbs m2: Handstand Walh 10 mts m3: Rest B. “Sucios 20 añeros” For Time: 20 Box Jumps @ 50 20 Pull ups 20 KBS @ 24/16 20 KB Walking Lunges @24/16 20 T2B 20 HSPU 20 Back extensions 20 Wall Balls @ 20/14 20 Burpees 200 Du´s
Ene 2017
10 RFT 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Press Banca @ Peso Corporal -5 Burpees- Estrict C2B Pull Ups -5 Burpees- Dead Lift @ 1.5 Peso Corporal -5 Burpees – -TC 35′-
Ene 2017
A. -Squat Snatch- Build hasta 80-90% del 1Rm estimado para el Lift Off B. En parejas -5RFT- Alternar work/Rest – Full Rnds R1: 21 cal Row + 15 T2B + 9 Burpees -Rest- R2: 15 cal Row + 12 T2B + 9 Burpees -Rest- R3: 9 cal Row + 6 T2B + 3 Burpees -Rest- R4: 15 cal row + 12 T2B + 9 Burpees -Rest- R5: 21 cal row
Ene 2017
A. -Front Squat- Build a 3Rm = 1Rm Sqt Clean B. -Open 15.3- 14′ AMRAP 7 RMU 50 Wall Balls @ 20/14 100 Du’s *Comp: 15.03.16
Ene 2017
A. -Bench Press- 4 x 5 (Across) Rest: 6 x BB Pendlay Row (AHAP) B. -Team Wod- En parejas alternar a1: Work/ a2: Rest -20′ AMRAP- a1: 3 x Ring Muscle Up + AMRAP: Ring Dips +20 Row Pulls x max calories a2: Full Rest *Anotar # Dips y Calorias Totales del team
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