Skill WOD PREP. Work on Thruster and Kipping Pull ups in 15’ *Los Advance en los 15’ Buscaran 1 RM de Thruster. Weightlifting (Thruster) ADVANCE BUILD A 1 RM THRUSTER IN 15’ Despues de cada levantamiento realizar 5-8 Strict C2B o Strict Pull ups Metcon (Rondas y Reps) “BERGERON BEEP TEST” EMOM For as long […]

Weightlifting (Clean and Jerk) 4 Sets 2’/Set 1 PCL + 1 FSqt + 1 HSqt CL + 1 Jerk S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then: 5’ EMOM 1 Sqt CL and Jerk @ 83-87% Metcon (Tiempo) FOR TIME 500m Run 30 PCL and Jerk @ 60/40 500m Run ADV: 30 AB.cal-30 CJ@70/50-30 AB.cal

Weightlifting (Deadlift) 6 Sets 2’/Set S1: 5 Reps @ 80% S2: 1 Rep @ 86% S3: 5 Reps @ 83% S4: 1 Rep @ 89% S5: 5 Reps @ 86% S6: 1 Rep @ 92% Metcon (Tiempo) 9’ EMOM M1: 10 T2B + 20 DU M2: 7 Thrusters @ 50/35 + 7 Burpees OB M3: […]

Murph For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run. If you’ve got a 20 pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who […]

Weightlifting (Back Squat) Cada 4′ x 4 Sets 4 Back Squats @ 85% 3 High Box Jump Over @ 70/60 50m Sprint Run Max effort Metcon (Tiempo) FOR TIME 100 DB Snatch @ 22’5/15 *EMOM: 3 Burpees Over the DB (Empezar con los Burpees) Then: 21-15-9 Wall Balls @ 20/14 30 DU TC 12′ ADV: […]

Metcon (Tiempo) PARTNER WOD FOR TIME 3000m Row* 50 Burpees Over the Row* 1600m Run juntos (2 Big Laps) 40 Burpees Over the Row* 3000m Row* 30 Burpees Over the Row* *Dividir any how

Metcon 8′ EMOM M1: 10/6 C2B PU M2: 6 Burpee Box Jump @ 60/50 Weightlifting (Back Squat) 1×7 @ 70% 1×5 @ 75% 3×3 @ 80% Set 90″ Metcon (Reps) 7′ AMRAP Max Wall Balls @ 20/14 On the minute: 5 DL @ 100/70 *Empezar con los DL

Fuerza Gymnastic +  (Back Squat) Strict C2B + Back Squat R1: 10 Ring Rows + 5 reps Back Squat @ 65% R2: 5 Strict Pull Ups/Ring Rows + 3 reps Back Squat @ 75% R3: 40% of Max Strict C2B + 1-2 reps @ 80-85% R4: 40% of Max Strict C2B + 1 Heavy rep […]

“Hero’s C.O.R.E” Atletas A,B,C rotan estaciones de CORE y DT For Time:  20 Synchro Knees to Chest (A+B) 2 Rnds “DT” con Dumbells @15/10 (C) 15 Synchro Knees to Elbow (C+B) 2 Rnds “DT” con KB’s @ 16/12 (A) 10 Synchro T2B (A+C) 2 Rnds “DT” con Barbell @60/40 (B) -Time Cut 18 mins- @20:00 […]

-Partner Wod- 25′ Amrap A1: 500 mts Sky/run/ Bike (M.E) 10 Db Snt + 8 Db Goblet lunges (E.P) A2: Amrap: Max Distance Row  

A. 10’Emom Ladder  1DL + 1 HP Squat Clean (Go Heavier every min)     B. 100 P.Cleans x Time: *cada minuto: 20 DU’s

A. Dead Lift @90%1rm  55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3+ B. Partner Wod For Time: A1: 1rnd DB “DT” / A2: 2KTB Hold * 50 Box Jumps** A1: 1Rnd DB “DT” / A2: 2 KTB Hold* 50 Wall Balls** A1: 1Rnd DB “DT”/A2: 2 KTB Hold* […]