Ago 2015
A. She Squats Bro! F.Squat 1 x 5 (10″ hold last rep)(E.H) B.Squat 5 x 3 (75%-90%) F.squat 1 x 5 (10″ hold last rep) B. Build a 5rm Squat Clean C. For Time: Run 500 mts 5 Rope Climb 5 Sqt Cleans @ 80/55 Run 500 mts 4 Rope Climb 4 Sqt Cleans Run 500 mts 3 Rope Climb 3 Sqt Cleans Run 500 mts
Ago 2015
A. Snatch Progression / SDLHP B. -Team WoD- Time Cut: 25 mins En parejas, solo un atleta trabaja a la vez y dividir any-how Remar – 3Km tiempo restante: AMRAP: 50 H.P Snatches 30/25 50 SDLHP 30/25
Ago 2015
A. – Clean DL – 4 x 3 B. – Dead Lift T&G 10 Rm – C. FOR TIME: 100 Du’s – In 3Rnds: 15/10 Ring Push Ups 10 Dead Lift @ 100/70 15 H. Box Jumps @ 80/60 —— 100 Du’s – Out
Ago 2015
A. – She Squats bro! – Front Squats 1 x 5 Back Squats 4 x 5 @ 70% 1rm Front Squats 1 x 5 B. 20′ AMRAP: Run 500 mts OH-Squats- Max Reps @ 50/35
Ago 2015
A. Rotación Gymnastica – 3 Sets – Work 40″/ Rest 20″ M1: Rope Climb Legless M2: 4 x High Box Jumps M3: Vertical Hold M4: Vela -> Squat -> Pistols B. Skill: Bar – Muscle Up C. 12′ EMOM M1: 40 Du’s M2: Row 15/10 Cal Row M3: G.Bar Complex: RX, V2, V3. Bar Complex: RX: 1 B.MU + 3 C2B-PU + 5 52E V2: 5 C2B-PU + 5 T2B
Ago 2015
A. -Shoulder Press – 3 x 10 Rest 2′ : Scapular Activation + Control Pull-Up B. – Power Clean – Build a 3 rm Rest 2′: work on Muscle Ups / Ring dips C. 4 Sets: 3′ AMRAP: 3 x Muscle Ups 6 x P.Cleans @ 70/50 ó 70%1rm 9 x Burpees Rest: 60″
Jul 2015
A. Clean RDL + Hang P. Clean 4 sets (3+1) B. -12′ AMRAP- En 12 minutos acumular la mayor cantidad de escaleras posibles -1 Escalera- 1 HP.Clean @ 75%1rm + 5 Wall Balls 2 HP.Clean + 5 Wall Balls 3 HP.Clean + 5 Wall Balls 4 HP.Cleans + 5 Wall Balls 5 HP.Cleans + 5 Wall Balls * Al acumular 5 HP.Cleans volver a empezar con 1 HPCL -Rest 60″-
Jul 2015
Chipper For Time: Run Big lap – 800 mts 35 Pull-Ups 35 Box Jumps 35 N2E 35 Burpees 35 Cal Row -Rest 60″- Find 1rm Dead Lift *Total Time Cut 20 mins
Jul 2015
A. Shoulder Complex En máximo 5 sets trabajar hacia una rep pesada de: 1 Push Press + 1 Power Jerk + 1 Split jerk B. Split Jerk 3 x 1 C. En Trios durante 15 mins: Row 20 cal 10 HSPU
Jul 2015
A. -She Squats Bro- Front Squat 1 x 5 Back Squat 2 x 10 Front Squat 1 x 5 B. For Time: 21 Thrusters 15 T2B 9 Burpees Over Bar 15 Thrusters 12 T2B 9 B.O.B 9 Thrusters 6 T2B 3 B.O.B
Jul 2015
A. -Ground To Overhead- GTO Snatch / Clean & Jerk B. Wod 1 Master Event 3 SQT En Teams, alternar: 6 RFT: 10 GTO @ 45/30 Run 500 mts *3Rnds x atleta Al finalizar W1, inmediatamente empezar W2 Wod 2 Team 1 rep max Clean & Jerk *solo se puede usar una barra por equipo, sumar totales *Time Cut: W1 +W2: 28 mins
Jul 2015
A. Skills: Pistols, HSPU, Rope Climb 9 x 3′ Amrap/ rest 90″ Alternar 3′ Amraps de: -Rope Climb: any tecnique rest 90″ -Cindy: 5 Pu, 10 PushUps, 15 A.Squats rest 90″ -Mary: 5 HSPU, 10 Pistols, 15 Pull Ups rest 90″ *Anotar número de rnds y reps
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