May 2018
DELOAD WEEK Metcon 3/4 RFQ 20 DB Renegade Row (10 x arm) 7m Hand Stand Walk o Partner Hand Stand Walk 90” Rest TC 12’ Metcon (Tiempo) PARTNER WOD FOR TIME 100/80 Cal Row/AB/Ski* 50/40/30 C2B* 100m Farmer Carry together 100/80 Cal Row/AB/Ski* *Dividir any how TC 20’
May 2018
DELOAD WEEK Metcon (Rondas y Reps) 6’ AMRAP 3-6-9-12-15… etc DL @65% HSPU Wall Balls @20/14 Metcon (Rondas y Reps) 3 x 3’ AMRAP 12 Alt. Pistols 12 Burpees Rest 90” 2o AMRAP: 9 Reps 3er AMRAP: 6 Reps Anotar rondas y reps de cada AMRAP por separado
May 2018
DELOAD WEEK Weightlifting (Bear Complex) Build a Heavy Bear Complex for quality 5 Sets 2’Set 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon (Rondas y Reps) 10’ AMRAP 20 DU 10 HPCL @60/40 20 DU 10 T2B
May 2018
DELOAD WEEK Weightlifting (Thruster) 10’ EMOM M1: Build a 5 heavy reps of Thruster M2: 5-10 Strict C2B Metcon (Tiempo) 3 RFT 500m Run 15 Box Jump @60/50 18 Push ups 21 AKTBS @24/16
Metcon (Tiempo) En Equipos 4-5 For Time: 800 mts Team Run 100 reps – Alt D-Ball Crusthers over High Rope @ 30/20 800 mts Team Run 100 reps – Alt D-Ball Cleans over mid rope @ 40/30 800 mts Run 100 reps – Sincro Burpess over and under a low rope 200 mts – Buddy Carry Run
Abr 2018
Weightlifting (Push Press) Build a 3 RM en 4 Sets 2’/Set @ Rest: 20” 2 DB/KTB Row iso hold on top Metcon (Reps) PARTNER WOD 5’ AMRAP 500m Run Max Sh2OH @60/40* 2’Rest 5’ AMRAP 500m Run Max Rope Climb* 2’ Rest 5’ AMRAP 500m Run Max Ring Dips* *Run together / A1: Work – A2: Rest / Dividir any how ADV Sh2OH @ 70/50 Legless RC Ring MU
Abr 2018
Weightlifting (Back Squat) 10 Reps @70% 8 Reps @75% 6 Reps @80% 4 Reps @83% 2 Reps @87% Rest 2’ entre sets Metcon (Reps) 16’ EMOM 40” On / 20” Off M1: Max Cal Row/AB/Ski M2: Max DU M3: Max Burpees M4: Max KBS @ 24/16 *Anotar número total de reps
Abr 2018
Weightlifting (Snatch) Cada 90” x 10 Rondas R1-5: Snatch Pull + HP Snatch + 3” pause at bottom OHSqt R6-10: Build a Heavy Rep Sqt Snatch @ 80%+ S1: 50-55% S2-3: 60-65% S4-5: 70-75% Metcon (Reps) 3 x 4’ AMRAP 3 Rounds 150 Sprint Run 9 Box Jump @ 70/60 Then 1er AMRAP: Max Reps OHSqt@ 50% 2o AMRAP: Max Reps Power Snatch @ 60% 3er AMRAP: Max Reps Squat Snatch @
Abr 2018
Metcon (Reps) 8’ EMOM M1: 50m KTB Farmer Carry + Max Strict C2B* M2: 50m KTB Farmer Carry + Max Ring Push Ups *No S.C2B o S.Pull up substituir por Pull ups en barra baja Metcon (Tiempo) “VERA” For Time: 21 DB Alt. Hang Power CL+J @22’5/15 21 Pull ups 300m Run 15 DB Alt. Hang Power CL+J 15 C2B 500m Run 9 DB Alt. Hang Power CL+J 9 BMU
Abr 2018
Metcon (Rondas y Reps) 12’ AMRAP 12/9 CAL Row 6 HSPU 3 DL @ 87% ADV: 12’ AMRAP 12/9 CAL AB 3 Strict HSPU + 3 Kipping HSPU 3 DL @ 87% Metcon (Tiempo) FOR TIME 21-15-12-9-6-3 2 DB/KTB Front Squats T2B ADV Barbell Front Squat @60/40 + 10/5kg x ronda
Abr 2018
Metcon (Rondas y Reps) 4 x 3′ AMRAP 3 BMU o RMU 6 HSPU 9 Wall Balls @ 20/14 Rest 90″ *Retomando Reps ADV: 4 x 3′ AMRAP 5 BMU o RMU 10 HSPU 5 DB Thrusters @ 22’5/15 Rest 90″ *Retomando Reps
Abr 2018
Weightlifting (Deadlift) Build a 2RM en 4 Set 2’/Set Then: 3 Sets of 7 reps @ 80% of the above load 90″/Set Metcon (Tiempo) PARTNER WOD FOR TIME 2000m Row* 60 DL @ BW* 100 Burpees Facing Bar* *Dividir any how ADV: DL @ 102/70