Oct 2015
A. Squat Snatch 3 Rm -Touch & Go- luego Sqt Snt -T&G- 9 – 6 – 3 *Anotar peso máximo de los sets B. Kipping Pull-Ups C. -HELEN- 3RFT: RUN 500 mts 21 KBS @ 24/16 12 Pull-Ups *Comparar con: 17.08.15 / 11.08.14
Oct 2015
A. Skill: Press / Push Press / Jerk -Split Jerk- Técnica y ejecución hasta llegar al 80%1rm luego: 1 – 1 – 1 – 1 – 1 B. For Time: 15 Sh2OH @ 50/35 Run 150 mts 10 Sh2OH @ 60/45 Run 500 mts 5 Sh2OH @ 70/50 Run 800 mts
Oct 2015
A. a. Snatch Pulls b. High Box Jumps B. CF OPEN 11.2 15 AMRAP 9 DL @ 70/50 12 Push Ups 15 Box J 2 60/50 C. O.R.E: Acumular 2 mins L-Sit.
Sep 2015
A. -Back Squat- S1:6 reps @ 70% 1rm S2:6 reps @ 80% 1rm S3:3 reps @ 90% 1 rm S4: 2 reps @ 95% 1rm B. For Time: In: 150 Du 3Rnds 15 Est. Pull-Ups 12 FR. Alt. Lunges @ 50/35 9 Est. HSPU Out: 150 Du
Sep 2015
A. 10 EMOM Par: 5 Push Press Impar: 5-10 E.Chin Ups Rest entre Rnds = Bottom Squat Hold B. KAREN: For Time: 150 Wall Balls @ 20/14 en cada brake: 100 mts Row
Sep 2015
Don’t Let Your Bro Down!!!! Condal Team Syncros For Time Sincronizadamente: In : Run Big Lap 800 mts 3 P.Snt + 3 P.Cleans + 3 DL @ 50/35 9 T2B 9 BxJ 60/50 5 P.Snt + 5 P.Cleans + 5 DL 15 T2B 15 BxJ 7 P.Snt + 7 P.Cleans + 7 DL 21 T2B 21 BxJ 60/50 9 P.Snt + 9 P.Cleans + 9 DL @ 50/35 27 T2B
Sep 2015
A. 4 Sets Cada 3 mins, durante 9 mins: Floor/Bench Press 6-8 reps + C2B Pull Up Static hold 20-30″ B. B1 3RFT: Run 500 mts 21 KBS @24/20 15 N2E 9 Ring Dips Out: 24 Burpees -Dani’s Cumple
Sep 2015
A. Front Squat 5@60% 5@65% 2 x 5@ 70% B. Skill: Thrusters 5rm C2b/Kipping/ C. Team Wod: 15 AMRAP En parejas Alternar work/rest: 3 Thrusters 3 C2B-Pu … 6/6 , 9/9 , 12/12 …subir progresivamente alternando sets hasta agotar los 15 mins
Sep 2015
A. Hang Power Snatch 5 x 3 * Acompañar cada set de: 3 Box Jumps B. Skill: T2B / N2C C. For Time: Run 150 mts 15 T2B 15 H.P. Snatches @ 50/35 15 Box Jumps Run 500 mts 12 T2B 12 H.P. Snatches 12 Box Jumps Run 800 mts 9 H.P Snatches 9 Box Jumps Out: Acumular 60″ L-sit Hold.
Sep 2015
A. Mobility + Run B. -Team Wod- For Time + Amrap: A1: Farmer Walk 150 mts @ AHAP A2: AMRAP: 10 Ring push Ups 10 Cal Row 10 Burpees Over Rower * Mientras Atleta 1 ejecuta farmer W de 150 mts, Atleta 2 ejecuta : Amrap, alternar despues de cada Paseo, Total 5 paseos x Atleta
Sep 2015
A. OH Squat 1rm B. Skill: T&G – Clean and Jerk 7rm C. For Time: -GRACE- 30 C&J @ 60/45 rest 1′ 30 Wall Balls @ 20/14 rest 1′ 30 GTO @ 20/15 Time Cut: 12 mins.
Sep 2015
A. Dominadas Last 3rm Fondos Last 3rm B. Cada 5 mins x 20 mins: 0:00 – 4:00 : Row 500 mts + AMRAP: Ring Dips 5:00 – 9:00 : Run 500 mts + AMRAP: C2B-PU 10:00 – 14:00 : Row 500 mts + AMRAP: Ring Dips 15:00 – 19:00 : Run 500 mts + AMRAP: C2B-PU C. En parejas: 2 AMRAP: Rope Climbs
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