Dic 2016
-Week 11, Dia 4- A. Push Press @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ Rest: Over bench KB Rows x 6-8 (AHAP) B. “Building Mental Toughness” -Inspired in Rob Orlando Wod- For 20 Mins: Max Static D-Ball Hold @ 40/30 *Every Drop: + 1 Burpee Box jump -Anotar Número total de Burpees BxJ-
Dic 2016
A.Skill: Mu´s Prog, + Rev Tec: DL – SDLHP – P.Cl – PSnt For Time: 5 R.Muscle Ups 10 DL @ 100/65 Sprint Run 100 mts 5 B.Muscle Ups 10 P.Cleans @ 70/45 Sprint Run 150 mts 5 B.Muscle Ups 10 P.Snatch @ 50/35 Run 500 mts 5 R.Muscle Ups 10 SDLHP @ 50/35 Run 800 mts
Nov 2016
-Week 11, Dia 1- A. Press Banca @ 65% x 5, 75% x 5, 85% x 3, 95% x 1+ // 90%1Rm Rest: 5-8 KB Rows Conrol @ lowering B. 10RFT 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 E.C2B-PullUps OH Plate Alt lunges @ 20/15 Alt Clap Push Ups over plate – 20 DU’s Unbroken / set-
Nov 2016
A. Push Press @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 3-5 Estrict C2B PU B. “3 ‘Fast Girls’ One Clock” -3′ AMRAP- 15 – 12 – 9 Thrusters @ 40/30 Pull-Ups -3′ Rest- -3′ AMRAP- 12 – 9 – 6 Dead Lift @ 100/70 HSPU -3′ Rest- 3′ AMRAP P.Snatch @ 50/35
Nov 2016
A. Back Squat @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 2 x Max Broad Jump B. For Time: 100 Du’s 50 Wall Balls @ 20/14 40 Push Ups 30 Hang Squat Cleans @ 60/40 20 Burpees Over bar 10 OH-Squats @ 60/40
Nov 2016
A. -Floor Bench Press- 60% x 3, 70% x 3, 80% x 3, 905 x 3+ @ 90%1rm+5k ó 4 x 3 / 90″ Rest: 1 Seated leg less Rope Climb B. -20′ AMRAP- Run 150 mts 1 Rope Climb 30 Du´s 1 Mu (+1 x Rnd)
Nov 2016
-Week 9, Dia 4- A. -5 Sets: alternar a1/a2- a1: Dead lift @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + a2: Push Press @ 50% x5, 65% x 5, 75% x 5, 85% x 5 + B. Skill: HSPU Prog. Time Priority Diane 3.0 60″ Max Perfect DL @ 100/70 60″ Max HSPU 45″ Max Perfect DL @ 100/70 45″ Max HSPU 30″ Max Perfect
Nov 2016
-Week 9, Dia 3- A. 10′ Death By Estrict T2B m1: 3 E.T2B m2: Ninjas +3, Adv +2, Princ +1 B. 30′ Emom: 5 sets =Work 40″/ Rest 20″= m1: Max Cal Row m2: Barbell Thrusters m3: Burpees m4: Plank m5: Max Assault Bike m6: – REST- *Sumar Reps + Cal totales
Nov 2016
-Week 9, Dia 2- A. Floor Press Banca: 50% x 5, 65% x 5, 75% x 5, 85% x 5+ Rest: 8-10 Barbell Rows B. Skill: Muscle Up C. 4 Rondas: -cada 4 mins – Run 500 mts + 1 Complex Complex= (5 T2B + 4 C2B Pu + 3 BMu) ó (5N2C + 4 C2B -PU+ 3BMU)
Nov 2016
-Week 8. Descarga- A. -3 Sets @ 70″- s1: 50% – s2: 60% – s3: 70% // 90%1Rm m1: Back Squat x 5 m2: 40″ max Du’s m3: Push Press x 5 B. Skill: Thrusters // Pull-Ups C. 4′ AMRAP 100 Du´s buy in … 12 Thrusters @ 30/25 12 Pull Ups -3′ Rest- 3′ AMRAP 60 Du´s buy in … 9 Thrusters @ 40/30 6 C2B- PU -2′ Rest-
Nov 2016
-WeeK 8 Descarga – A. En 12 mins build a rep pesada: 3 mins .. High Hang Sqt Snatch 4 mins .. Hang Sqt Snatch 5 mins .. Sqt Snatch B. 15′ EMOM: -5 sets- m1: 30″ Max effort Cal row m2: 3 x Sqt Snatches o Intentos + 5 Burpees Box Jumps m3: Max Reps T2B Unbroken * Anotar peor set de Cal Row *Kilos Totales movidos en Santch *Número
Nov 2016
Trio-Team WOD -25′ AMRAP- a1: 10 Alt Pistols + 10 Hang Power Cleans @ 60/45 + Max Reps Ubk: Mu ó Pu ó RR* a2: Bar Hang a3: Salm Ball Run 100 mts @ 40/30 * Al fallo alternar a1,a2, a3 hasta agotar los 25 mins -Rest 4 mins- luego en 12 mins: trio debe encontrar 1rm de squat clean
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