Jul 2016
A. Push Press 3 – 3 – 3 – 3 Rest: MaxPu Estrictas B. 10′ AMRAP 50 x Burpees OB 30 x Shoulder To OverHead @ 60/45 10 Muscle Ups – Rest 2′- For Time -A.F.A.P- 21 – 15 – 9 Dead Lift @ 60/45 Push Ups
Jul 2016
A. Hang Squat Snatch 3 – 3 – 3 Snatch Clásico 1 – 1 – 1 B. -Regional Event 1- For Time: 10 x Snatches @ 50- 65% 1Rm 8 x Snatches @ 70% 6 x Snatches @75% 4 x Snatches @ 80% 2 x Snatches @ 90-100% 1rm de Hoy *Time Cut 15 mins
Jul 2016
-HERO WOD- “MURPH” For Time : MB Run 2 Big laps @ 20/14 100 Pull-Ups 200 Push Ups 300 Air Squats MB Run 2 Big laps @20/14 —Advance: Rx — Intermediate: team x 2 Begginers : Team x 3 *Comp: 09.04.16
Jul 2016
A. Skill: Saltos Dobles // Triples B. Skill: Touch and Go – Power Snatch x 5 C. CF OPEN 14.1 10′ AMRAP 30 x Double Unders 15 x P.Snatches @ 35/25 *Comp 11.02.14
Jul 2016
A.Skill: -Muscle Up- m1: Band Transicion en low rings m2: Gymnastic Kip Swing B. -Contra Reloj- 0:00 – 8:00: en 4 sets – Build 3Rm Press de Banca 1 set cada 2 mins + 5-8 KB incline Rows 8:00 – 14:00 Bench Press 3 – 3 – 3 @14:00 – 3 ‘ Rest @ 17:00 – 10′ AMRAP 100 mts MB Run @ 20/14 + avanzar en la progresión 2
Jul 2016
A. – Snatch Clásico – En 10 mins Buid a 2rm , no touch and go. B. 2 Bad Girl´s – For time: min 0 – 8:00: ISABEL: 30 x P.Snatches @ 60/40 – AFAP min 8:00 – 16:00: Karen: 150 Wall Balls @ 20/14 – AFAP @ min 18: For time: 3o T2B + Run 800
Jul 2016
A. -En 10 mins – Build a 2Rm 1+1/4 Front Squat + 3 H. Box Jumps B. Partner Wod 20′ AMRAP: Mientras A1: 10 Bx Jumps SB Complex(2 SB Cleans + 2 SB W.Lunges @40/30) +1 cada rnd Alternar: Run 100/Row 100 A2: 12 R.twist @ 10/5 + 2 cada Rnd
Jul 2016
A. Shoulder Press 3 – 3 – 3 *Rest/ 15″ L-sit hold B.Skill: Clean and Jerk Touch and Go and T2B Efficiency C. CF-Open 13.4 7′ AMRAP 3 Clean & Jerk @ 60/43 3 T2B *+3 reps each rnd.
Jul 2016
A. -Hang Power Clean- .3 – 3 – 3. Rest= Handstand walk Practice B. Skill: SDLHP / Rope Climb A1 vs A2 Mientras A1: Row/Run 1.5 km For Time A2: AMRAP con duración A1 time: 1 Rope Climb 5 Push Ups 7 SDLHP@ 40/30 * Rest 2′ y cambiar roles
Jul 2016
A. – OH Squat – 3 – 3 – 3 B. For Time: 150 DU 21 OH Squat @ 45/30 100 DU 15 OH Squat 50 DU 9 OH Squat *No DU = Run 500 mts
Jul 2016
A. Skill: Power Jerk – Split Jerk B. 3 mins – Barbel Cycling – Clean + Split jerk C. En 4 sets: Build a 3 C&J -Heavy , Rest: row 5/10/12/15 cal 10′ EMOM (5 Sets) m1: 10 wall balls + 1-3 C+J* m2: 15/10 cal Row * Anotar número total de C+J a lo largo de los 5 sets -Rest 2′- 4′ AMRAP Run 500 mts tiempo rest: amrap
Jul 2016
A. TÉCNICA: 3 Pos Power Clean + Clean Barbel Cycling + Double Under B. Build a heavy Clean and Jerk (C+J)+ Rope Climb C. – Inspired by 2011 Rope / Climb event – Team Wod: En parejas x Tiempo In: 100 DU ó 500 mts Run 6 Rope Climb 10 C+J @60 5 Rope Climb 8 C+J @70 4 Rope Climb 6 C+J @80 3Rope Climb 4 C+J @90 2
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