Sep 2017
A) Build a 1RM BENCH PRESS en 5-6 sets (rest: 2-3 min/set) Set 1: 60% x 3 Set 2: 70% x 3 Set 3: 80% x 1 Set 4: 90% x 1 Set 5: 100% o + x 1 Set 6: +100% x 1 B) FOR TIME 21 Thrusters @ 30/25 4 Rope Climb 15 Thrusters @ 40/30 3 Rope Climb 9 Thrusters @ 50/35 2 Rope Climb
Jul 2017
A. Dead Lift @90% 1Rm 60% x 5, 65% x 5, 70% x 5 B. Partner Wod For Time: 15-12-9 Syncro Thrusters @ 40/30 T2B* 50 mts Buddy Carry (25 mts c/a) 12-9-6 Syncro Thrusters @ 50/35 T2B* 50 mts Buddy Carry 9-6-3 Syncro Thrusters @ 60/40 T2B* 50 mts Buddy Carry *cada Atleta -Time Cut 30 mins-
Jul 2017
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* 50 T2B** Time Cut 20′ ** Dividir reps any-how
Dic 2016
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
Sep 2016
A. – Build a 3Rm Thruster – Rest: work on PU – C2B PU – Bar MU B. – Team Wod – ” CONDAL – FRANTASYLAND” For Time: 15 – 12 – 9 -Thrusters @ 30/20 Pull Ups 12 – 9 – 6 -Thrusters @ 40/30 C2B-Pu 9 – 6 – 3 -Thrusters @ 50/35 Bar MU * repartir entre team * Atletas alternan set completos
Sep 2016
A. Warm up to Cindy: 5 Pull Ups + 10 Push Ups + 15 A.Sqts B. Warm up to DT: 12 DL + 9 H.P.Cleans + 6 SH2OH -Then- For time: -3Rnds Cindy- 1 Rnds DT @ 50/35 -2Rnds Cindy- 2Rnds DT -1Rnd Cindy- 3 Rnds DT
Ago 2016
21 – 15 – 9 Complex For Time: -MB Run 150 mts- 21 Wall Balls 8 Dead Lift 7 Sqt Cleans 6 H.P Snatch 21 Wall Balls -MB Run 150 mts- 15 Wall Balls 6 Dead Lift 5 Sqt Cleans 4 H.P Snatch 15 Wall Balls -MB Run 150 mts- 9 Wall Balls 4 Sqt Cleans 3 Wall Balls 2 H.P Snatch 9 Wall Balls -MB Run 150 mts-
Ago 2016
A. En 5 sets build: Back Squat 3 – 3 – 3. Luego Thrusters 3 -3 -3. Rest: PU-C2B-BMU B. FRANZILLA For Time: 21 Thrusters @45/30 21 Pull-Ups 15 Thrusters @55/40 15 C2B Pull Ups 9 Thrusters @ 65/45 9 Bar Muscle Ups ==Time Cut 10 mins==
Jul 2016
– Condal SeparatoR – For Time: 15 Back Squats @ 80/55 20 Burpees OB 6 Paralelas / Deficit Est. HSPU 18 Front Squats @ 70/45 20 Burpees OB 4 Paralelas / Deficit Est. HSPU 21 OH Squats @ 50/35 20 Burpees OB 2Paralelas / Deficit Est. HSPU *Time Cut: 16 mins
Jul 2016
-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
Jul 2016
A. En 10 mins build a 2rm Squat Clean and Jerk -Not touch & go- B. “The Bear Complex” 5 rnds : 1 Rnd cada 5 mins 1rnd= 5-7 x ( 1 P.Clean+1 F.Sqt+1 Push Press+1 B. Sqt+1 Push Press)* incrementar peso/rnd *sin soltar la barra
May 2016
A. E. Shoulder Press 3 x 5 B. Skill: Bar Muscle Ups C. -En 12 mins – For Time: 9 – 7 – 5 – 3 S2OH @ 70/50 P.Cleans DL Bar/Ring Muscle Ups Tiempo restante: AMRAP: 1 – 2 – 3 – 4 Burpees T2B