30
Mar 2016
WOD-Miércoles-30.03.16
Skill: Ring Dips, Rope Climb, Hang Power Clean For Time: = 1 Rnd: = 20 HP Cleans @ 50/35 15 Ring Dips 3 x Rope Climbs =2 Rnds:= 15 HP Cleans 10 Ring Dips 2 x Rope Climbs =3 Rnds:= 10 HP Cleans 5 Ring Dips 1 Rope Climb
30
Mar 2016
WOD-Martes-29.03.16
A. Press de Banca 10 – 8 – 6 – 4 – 2 *Despues de cada set: 50 mts Farmer walk B. 4 RFT: 1 Rnd cada 4 mins: Run 500/Row 400 + 12 T2B *Alternar Rnds Run/Row
30
Mar 2016
WOD-Lunes-28.03.16
CF OPEN 16.5 For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters @ 43/29 Burpees Facing bar
23
Mar 2016
WOD-Miércoles-23.03.16
A. Running Skills B. For Time: Run 500 mts Rest 1′ Run 800 mts Rest 2′ Run 1200 mts Rest 3′ Run 1600 mts -Inmediatamente despues en 10 mins- encontrar: -Front Squat 3Rm-
22
Mar 2016
WOD-Martes-22.03.16
A. 10 -15 – 20 – 25 – 30 Saltos Dobles Plank Hold en seg B. MUSCLE UP Prog 3 Pos x 5 reps C. -6′ AMRAP- 5 Muscle Ups 20 Saltos Dobles ó -6′ AMRAP- 5 C2B-PU. Est 7 Push Ups 20 DU’s D. Banca/Floor Press 10 – 8 – 6 – 4 – 2 + 5-8 KB Inc Rows + 30″ Chinese Plank Finisher: Tabata Invertido de Curl
22
Mar 2016
WOD-Lunes-21.03.16
CF OPEN 16.4 13′ AMRAP: 55 Dead Lifts @ 102/70 55 Wall Balls @ 20/14 55 Cal-Row 55 Hand Stand Push Ups
18
Mar 2016
WOD-Viernes-18.03.15
A. Skill: Dead Lift B.Skill: Thruster For Time: In: 25 Wall Balls @ 20/14 9 Thrusters @ 40/30 Run 500 mts 15 Thrusters Run 500 mts 21 Thrusters Out: 25 Wall Balls
18
Mar 2016
WOD-Jueves-17.03.16
A. -CLEAN & JERK- En 10 mins encontrar 1 Heavy Rep B. -18′ EMOM- m1: Row 18/15 cal m2: 1-2 C&J @ 90% de hoy m3: 30″ max reps T2B
15
Mar 2016
WOD-Martes-15.03.16
-NO SHOULDER DAY- A. Front Squat 10 – 8 – 6 – 4 – 2 *5 Box Jumps /set B. Skill: Pistols C. For Time: Row 1000 mts 30 Alt Pistols 30 Box Jumps @ 60 Run 800 mts *Time Cut 15 mins
11
Mar 2016
WOD-Viernes-11.03.16
A. Skill: -3 Pos- P. Snatch B. Skill: –Bar Muscle Up- C. 3 x 4′ AMRAP Run 500 mts Tiempo Rest: AMRAP: 10 Wall Balls @ 20/14 + 10 KBS @ 24/20 Rest 60″ *Anotar reps de cada set
09
Mar 2016
WOD-Miércoles-09.03.16
A. Back Squat 10 – 8 – 6 -4 – 2 B. 10′ EMOM P: 18/15 Row Cal I: 6-8 Thrusters @ 43/30 C. For time: 15 – 12 – 9 Thrusters Burpees O.B T2B *Time Cut 10.
09
Mar 2016
CF OPEN 2016 – CONDAL LEADERBOARD CHICAS
