Sep 2016
CONDAL NEW CYCLE WEEK 1 A. Back Squat: 75% x5, 80% x 5, 85% x5 + *porcentajes basados en el 90%1Rm Rest: 30″ Hero Pose + 30 ” superman B. Skill: OH Squats / c2B Est. C. 7RFT: 7 OH Squats @ 50/35 7 Strict C2B 7 Burpees OB -Time Cut 12 mins-
Sep 2016
A. – Build a 3Rm Thruster – Rest: work on PU – C2B PU – Bar MU B. – Team Wod – ” CONDAL – FRANTASYLAND” For Time: 15 – 12 – 9 -Thrusters @ 30/20 Pull Ups 12 – 9 – 6 -Thrusters @ 40/30 C2B-Pu 9 – 6 – 3 -Thrusters @ 50/35 Bar MU * repartir entre team * Atletas alternan set completos
Sep 2016
A. -12′ EMOM- M1: 3 x H.P Snatch M2: 20″-30″ L-sit Hold B. Skill: SDLHP C. -Partner Wod – 15′ AMRAP 21 SDLHP @ 40/30* 18 Alt Box Jumps @ 70/50 15 Hang P. Snatch* 12 Syncro Burpees Over Bar 9 Alt L-sit Chin Ups *Dividir bar Anyhow
Sep 2016
A: Skill: Du´s / Snatch Clásico En 3-4 Sets build 3Rm Snatch – No TnGo Despues: -14′ EMOM- (7 Sets) M1: 2-3 Snatches M2: 30-50 Du´s B. 5′ AMRAP: Burpees Bar/Ring Mu -Rest 60″- 4′ AMRAP Burpee Pull Ups -Rest 60″- 3′ AMRAP Burpees
Sep 2016
A. Warm up to Cindy: 5 Pull Ups + 10 Push Ups + 15 A.Sqts B. Warm up to DT: 12 DL + 9 H.P.Cleans + 6 SH2OH -Then- For time: -3Rnds Cindy- 1 Rnds DT @ 50/35 -2Rnds Cindy- 2Rnds DT -1Rnd Cindy- 3 Rnds DT
Ago 2016
A. -Pull Up Lastradas- 2 – 2 – 2 – 2 B. Death By Pull-Push -Squats -WOD de CF.Com- De 0:00-3:00, 3rnds de: 3 Pull Ups 6 Push Ups 9 A.Squats De 3:00-6:00, 3rnds de: 4 Pull Ups 8 Push Ups 12 A.Squats …. *Continuar hasta que no sea posible acabar las 3rnds dentro de los 3 mins a cada segmento sumar +1 Pull Up, +2Push Ups, +3 A.squats
Ago 2016
A. 30 Muscle Up for Time: B. -3RFT- DBall Run 100 mts @ 40/30kg 21 T2B 10 DBall. Alt lunges 9 Burpee Box Jump @ 70/50
Ago 2016
A. En 10 mins – Build 1Rm Squat Clean B. For Time: 10 Sqt Cleans @70/50 8 Sqt Cleans @75/55 6 Sqt Cleans @80/60 4 Sqt Cleans @90/65 2 Sqt Cleans @100/70 *Despues de cada set 20 Sit Ups + 15 Push Ups
Ago 2016
A. Press Banca 4 x 4 Rest/set : KB Rows x 8 + 3 H.Box Jumps x altura B. -Triple 3- For Time: Row 3K 300 DU Run 3k ó -Sprint Triple 3- For Time: Row 1.5k 150 DU Run 1.5k Comp: 13.01.16
Ago 2016
A. -Dead Lift- 4 x 4 – Across Rest: Hspu / Du B. Avanzar en la progresión 8′ AMRAP 3 – 6 – 9 – 12 – 15 … +3 reps DL HSPU – 20 Du / set-
Ago 2016
A. -Front Squat- 4 x 3 – Across Rest: superman Hold 30″ B. En 4 Sets: Build 3rm Thruster Rest: Pull Up Progression C. “Run and Get Fran” For Time: 500 mts Run 9 Thrusters @ 45/30 9 Pull Ups 500 mts Run 15 Thrusters @ 45/30 15 Pull Ups 500 mts Run 21 Thrusters @ 45/30 21 Pull Ups
Ago 2016
21 – 15 – 9 Complex For Time: -MB Run 150 mts- 21 Wall Balls 8 Dead Lift 7 Sqt Cleans 6 H.P Snatch 21 Wall Balls -MB Run 150 mts- 15 Wall Balls 6 Dead Lift 5 Sqt Cleans 4 H.P Snatch 15 Wall Balls -MB Run 150 mts- 9 Wall Balls 4 Sqt Cleans 3 Wall Balls 2 H.P Snatch 9 Wall Balls -MB Run 150 mts-
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