Jul 2015
A. She Squats Bro ! Front Squat 1 x 5 Back Squat 1 x 20 @ 50-60% 1Rm Front Squat 1 x 5 B. Shoulder to Over Head SH2OH : Press – Push.Press – P.Jerk 8’AMRAP Avanzar en la secuencia hasta donde sea posible 1 SH2OH + 2 OH Alt. Lunges @ 50/35 2 SH2OH + 2 OH Alt.Lunges 3 SH2Oh + 2 OH Alt.Lunges ….. *Cada
Jul 2015
A. -Snatch Drop- 4 x 3 Build a 3rm a lo largo de los 4 sets. * Focus en speed x debajo de la barra y codos bloqueados B. 4 Sets: -1 set cada 5 mins- For Time: 40 Saltos Dobles 500 mts Run 15 T2B *Anotar tiempos individuales de cada set.
Jul 2015
For Time: Sand Bag Run 800 mts 30 Sand Bag Complex (burpee + GTO + SB – Throw + Broad Jump) Run + Swim 20 Sand Bag Complex (burpee + GTO + SB – Throw + Broad Jump) Run + Swim 10 Sand Bag Complex (burpee + GTO + SB – Throw + Broad Jump) Run + Swim Sand Bag Run 800 mts
Jul 2015
A. Snatch Push Press (tras nuca) 3 x 10 B. Skill: Verticales-HSPU C. 10 RFT: HSPU 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 10 x R.KBS @ 32/24 High – Box Jumps 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 * Ejecutar 1Rnd: 10 Hspu, 10 kbs
Jul 2015
A. Bench/Floor Press 4 x 5 * Acompañar cada set con 12-15 KB Row (ligth) B. Skill: C2B/MUSCLE UP C. For Time: Run 500 mts 12 Muscle Ups * Run 500 mts 9 Muscle Ups* Run 500 mts 6 Muscle Ups* *Unbroken: if broken + 1 rep + Run 50 mts.
Jul 2015
A. Flight Simulator Saltos Dobles x Time: 5-10-20-30-40-50-40-30-20-10 B. Dead Lift: encontrar 1Rm en 15 mins Power Snatch: encontrar 1Rm en 10 mins 9′ AMRAP: 20 DU Bar Complex (5 DL + 5 H.P Snatches) @ 50/35 10 Burpees Box Overs
Jul 2015
-CONTRA RELOJ- 00:00 Cada 5 mins, durante 25 mins: (5 Sets) Run 500 mts 20 R.KBS @ 32/24 50 DU 25:00 -Rest 3 mins- 28:00 -Dead Lift- Build a 3 Rm in 5 mins 33:00 2′ AMRAP: T2B/N2C
Jul 2015
A. -Strict Press- Encontrar 1 Rm, luego: 3 x 1 B. -Rope Climb Skill- C. CF.com 06.07.15 9 – 15 – 21 -27 reps xt: Wall Balls @ 20/14 kB – SDLHP@ 24/16 Box Jumps Push Press @ 30/25 Row x CaL Buy out: 5/3 Rope climbs
Jul 2015
A. -Romanian Dead Lift- RDL 3 x 2-3 @ 100% 1 rm Clean (5″ pausa sobre rodillas) B. -Hang Power Cleans- Encontrar 3 rm C. 10 RFT: 5 x H.P Cleans @ 60/45* 7 x H.R Push Ups 10 x Box Jump Overs *If broken 5 burpees O.B * Time Cut: 12 mins
Jul 2015
A. -Back Squat- Encontrar una rep. pesada, luego: 3 x 1 B. -10′ EMOM- M1: 6 x Front Squat (70/50) + 6 x C2B Estrict .PU M2: 30″ Row max Cal * Anotar peso usado y max Cal Total.
Jul 2015
A. Peso Muerto Rumano – RDL – 2 x 3 (3″ pausa en rodillas) Peso Muerto 2 x 3 B. -Team Wod- For Time: En parejas alternar: 5 Rnds c/u: 5 SH2OH @ 70/50 10 Burpees Over bar Row 150/100 mts
Jul 2015
A. Cada 4 mins, 3 Sets. M1: Weigthed Pull Ups x 1-2 M2: 30″ Max Strict C2B Pull-Ups M3: Max OH walking Lunges M4: Rest B. -10′ AMRAP- 10 Wall Balls @ 20/14 100 mts Sprint Run 5 Mu/10 Ring Dips 100 mts Sprint Run
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