Metcon FOR QUALITY 50/40 Ring Rows feet eleved *Cada brake: 5 Weighted Push Ups T.J. JT FOR TIME 21-15-9 HSPU RING DIPS PUSH UPS TC 15’ Mod: 15-12-9

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 (Clean and Jerk) 12’ EMOM M1: 3 PCL M2: 2 Hang Squat Clean M3: 1 Squat Clean and Jerk S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Rondas y Reps) 12’ AMRAP 2 Rounds of DT @ 50/35 100m KTB Farmer Walk 2 Rounds of DT @ 60/40 100m KTB Farmer Walk Max […]

Metcon (Tiempo) ‘Partner New Year Wod’ For time: In: 365 Du’s Jan-31 OHSqt @50/35 Feb-28 Burpees Over bar March-31 Hang Power Snt @ 50/35 April-30 Toes To Bar May-31 Front Sqt @ 60/45 Jun-30 Burpee Box Jump Jul-31 Hang Power Cleans @60/45 Augs-31 Toes To Bar Sep-30 Back Sqt @70/55 Oct-31 Burpee Wall Balls @20/14 […]

“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 […]

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* […]

A. 3Rm Clean & Jerk  -Touch and Go – B. “Wise Man” -3′ AMRAP- Macho Man @ 60/40 rest 3′ -3′ AMRAP- Macho Man @ 70/45 rest 3′ -3′ AMRAP- Macho Man @ 80/50 *1 Macho Man Complex = 3Pcl + 3FSqt + 3 P.Jerk 

A. “Dead by T2B” minuto 1: 4 T2B cada minuto +2 reps B. -MetCon- ” The Chief “ 5 Rnds de 3 mins: 3′ AMRAP 3 P.Cleans @ 60/40 6 Push Ups 9 A.Squats -Rest: 60″ / Rnd-

A. Bench Press: Wup: 60% x3, 70% x3, 80% x3, 85%x3, 90%x3 + Rest: 10″ C2B Hold  + 10″ Hstd Hold B. “Team Nate” 20′ AMRAP: En parejas alternar full rnds de: A1: 2 R.Muscle Ups 4 HSPU 8 KBS @32/24 A2: D-Ball Hold on shoulder mientras A1 trabaja.

-HERO WOD- “MURPH” For Time : MB Run 2 Big laps @ 20/14 100 Pull-Ups 200 Push Ups 300 Air Squats MB Run 2 Big laps @20/14 —Advance: Rx — Intermediate: team x 2 Begginers : Team x 3 *Comp: 09.04.16

A. -Dead Lift- .3 – 3 – 3. B. -Team Hero Wod- En parejas alternar Rnds completas  “SHAM” -7RFT-  11 DL @ Body Weight 100 mt Sprint Run @ máximo esfuerzo * Mientras A1 trabaja , A2 descansa

Entrenamiento Visita a UBox – Mataró A. 10′ EMOM: 1 Clean & Jerk -Heavy- -luego- En 5 mins encontrar 1RM C&J B. Team Nate: En parejas alternar 10RFT: 3 Muscle Ups 6 HSPU 9 KBS @24 C. -En Trios- *Dividir any how 3RFT: 200 DU* 20 Stone 2 Shoulders* 500 mts Run -Time Cut 20 […]