Ene 2016
A. Empezamos temporada: – Back Squat – 55% x 5, 60% x 5 , 65% x 5+ *8 x KB Rows / lado x set B. -Thruster 2 Rm- C. -20′ EMOM- M1: 12/8 Row Cal. M2: 10 Thrusters @ 40/25 * Cada 2 Rondas/ 4 mins: las reps del Thruster bajaran en -2, pero el peso se incrementa en +5 kg. * las ultimas 2 rondas/ Min: 19-20: Son
Dic 2015
A. – Back Squat – 70% x 3, 80% x 3, 90% x 3 + B. 3RFT: Row 250 mts 25 x Thrusters @ 20/15 15 x T2B 9 x Burpees Box Overs @ 70/60
Dic 2015
A. Push Press: 70% x 3, 80% x 3, 90% x 3 + B. For Time: 15 – 12 – 9 – 6 – 3 HP. Cleans @ 60/45 Pull-Ups Front Squats @ 60/45 Ring Dips
Dic 2015
A. Dead Lift: 60% x 3 – 70% x 3 – 80% x 3 – 90% x 3+ B. En 10 mins build a * Heavy Squat Clean C. 10 AMRAP: Sprint Run 100 mts 1 x Sqt Clean (Heavy)* 3 x Muscle Ups * Solo contabilizar Rnds exitosas, *No se repiten Cleans fallidos, repetir Rnd completa *Sprint Run = 1 rep
Dic 2015
A. Skill: Carrera + Push Ups B. Build a 8Rm Floor press. C. Skill: Rope Climb 6 Series de 500 mts Run Rest 2′: 5-8 x Floor Press + 2 x Rope Climbs * Anotar promedio se las Series
Dic 2015
A. TGU: Turkish Get Up B. 6RFT: 7 Unbroken T2B + 14 Unbroken Wall Balls@30/20 + 21 * Unbroken DU Rest 30″/Ronda *Si broken = 25 Burpees ============================= Rest 60″ / B. 20 TGU @ 20/12 * Time Cut Total: 20 mins
Dic 2015
A. Push Press: 65% x 5, 75% x 5, 85% x 5+ B. Thruster 3Rm C. For time: Row 1000 mts 10 Ubk Thrusters @ 50/35 Row 750 mts 15 Ubk Thrusters @ 40/30 Row 500 20 Ubk Thrusters @ 30/25 Row 250 30 Ubk Thrusters @ 20/15 *if Broken = 6 Burpees Ob.
Dic 2015
A. Back Squat: 65% x 5, 75% x 5, 85% x 5+ B. 5 Rnds: 3’AMRAP 3 x GTO @ 60/45 6x Ring Dips 9 x C2B-Pu *60″ Rest / Amrap
Dic 2015
A. Dead Lift 65% x5, 75% x 5, 85% 5+ Box Jump x 3H. Jumps B. For Time: Row 1000 mts 24 SDLHP @ 50/35 42 Box Jumps Overs C.O.R.E: Opcional: 3 x 150 mts farmer walks A.H.A.P.
Dic 2015
A. 8Rnds: 1rnd cada 2 mins: 2 x Press banca/Floor @ 80%1rm + 3 – 5 x C2B. Pu. Est.(FAST) B. 2RFT: Run/Row 500 mts 21 KBS @ 32/20 15 T2B 9 HSPU 6 MU
Dic 2015
A. 1 rm Max 3 Pos Clean En 4 mins….. 1rm High Hang Clean En 5 mins ….1rm Hang Clean En 6 mins …..1rm Power Clean B. Team Wod En parejas Alternar cada ejercicio 20′ AMRAP 10 Burpees Box jump 10 P.Cleans @ 60/45 30 DU
Dic 2015
A. Back Squat -10 Sets- 1 set cada 90″ Build 1rm a lo largo de los 10 sets de: 1 Back Squat con 3″ Pausa + 1 Back squat (Normal) B. Invitational WOD En 10 mins: For Time: 21 – 15 – 9 Front Squats @ 60/45 C2B-Pull.Ups Tiempo Restante: Find Max DL 1rm
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