Sep 2016
A. Bench Press: Wup: 60% x3, 70% x3, 80% x3, 85%x3, 90%x3 + Rest: 10″ C2B Hold + 10″ Hstd Hold B. “Team Nate” 20′ AMRAP: En parejas alternar full rnds de: A1: 2 R.Muscle Ups 4 HSPU 8 KBS @32/24 A2: D-Ball Hold on shoulder mientras A1 trabaja.
Sep 2016
A. Push Press: 80% x3, 85% x 3, 90% x 3+ Rest: 3 – 5 Mu estrictos B. 15′ EMOM: – 5 Sets – 40″ work / 20″ rest m1: Row x Cal m2: Wall Balls @ 20/14 m3: Burpees *Anotar reps tot de m1. m2. m3
Sep 2016
A. Push Press: Wup: 50%, 65% 75%x5, 80%x5, 85%x5+ Rest: 20″ Hollow Rocks 10″ Squat hold B. TEAM WOD En parejas -15′ AMRAP- *10 Sincro Partner Wall Balls @ 20/14 *10 Alt Power Snatches @ 50/35 *+4 reps x rnd -then- Atletas alternan tareas x rnd A1: Run 100 mts A2: Rope Climb + 1 x Rnd
Sep 2016
CONDAL NEW CYCLE WEEK 1 – DIA 2 A. Bench Press: 75% x 5, 80% x5, 85% x5+ *Porcentajes basados en el 90% 1Rm B. Skill: Cleans // Muscle Ups C. “Clean Amanda” For Time: 9 – 7 – 5 Sqt Cleans @ 60/45 Muscle Ups
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
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