Mar 2018
Weightlifting (Hang Squat Snatch) 6 SETS 2’/Set 3 Pos. Squat Snatch A lo largo de los sets subir peso e ir eliminado posiciones hasta terminar con Una rep pesada de Hang Squat Snatch Metcon (Reps) 4RFT 2:00 On 2:00 Off 10 C2B – Pull Ups (+2 C2B x rnd) 15 Wall Balls @20/14 Tiempo restante: Max calorías Assault/Sky/Row Anotar calorías totales
Mar 2018
Metcon 12′ EMOM M1: 5 Bench Press @ 75% M2: 5 DL @ 110/80* *+1 rep en cada ronda Metcon (Rondas y Reps) 16′ AMRAP 2 Rope Climb 4 HSPU 8 DBall Cleans @ 50/40 12 Alt. Pistols Rx+: Legless RC / Strict HSPU
Mar 2018
Metcon CORE 2 SETS OF: With a 10kg plate 15 Hollow Rocks 15 Vups 15 Russian Twist 15″ Hollow Hold 15 Russian Twist 15 OH plate Sit ups 15 Back extensions 15″ Arch Hold -60″ REST- Metcon (Tiempo) 3RFT 500m Run 500m Row 500m Ski o 30/20 Cal AB 3′ Rest/Round
Mar 2018
Weightlifting (Seated Press) Build a 3RM en 4 sets 2’/Set Rest: 5-8 KTB/DB Row x arm Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 1000m Row 50 Wall Balls @ 20/14 20 T2B 100m DBall Carry @ 50/40 *Dividir any how
Mar 2018
Gymnastics (Handstand Push-up) 8′ EMOM 5 DL @ 50-65% Time reaming until the 30″ work: Max Kipping HSPU Metcon (Reps) 5 ROUNDS 1:00 Max Cal Row/AB/Ski 1:00 Max AKTBS @ 24/16 1:00 Max DU 1:00 Rest *Anotar suma de reps
Mar 2018
Weightlifting (Weighted Pull-up) Build a 3RM in 4 Sets 2’/Set Rest: Max Push ups *No Pull up: 3-5 Resp of Negative Pull up Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 300m Row 10 Box Jump Over @ 60/50 10 T2B *Alternar full rounds
Mar 2018
Metcon (Rondas y Reps) 25′ AMRAP 500m Run 50 DU 10 DBall Cleans @ 50/40* 100m DBall Carry * +2 Reps each round
Mar 2018
Weightlifting (Snatch) COMPLEX: 1PSnt + 1 Sqt Snt 10′ EMOM M1-2: 60% M3-4: 65% M5-6: 70% M7-8: 75% M9-10: 75-80% Metcon (Reps) 16′ Emom: (4Sets) m1: 12/10 Assault/Ski Calories m2: 12/10 Row calories m3: P.Snatch MAX REPS @ 60/42* m4: Rest / (3RMU)Rx+ *Anotar Número total reps
Mar 2018
Weightlifting (Deadlift) 10′ EMOM M1: 5 DL TnGo @ 75-80% M2: 100m Sprint Run *anotar mejor tiempo sprint 100 meters run For time 100 meters run Metcon (Rondas y Reps) 4′ AMRAP 21 AKTBS @ 24/16 15 HSPU * 9 Pull Ups Rest 4′ 4′ AMRAP 15 AKTBS 9 HSPU 6 C2B PU Rest 4′ 4′ AMRAP 9 AKTBS 6 HSPU 3 BMU **”Open Standars”
Mar 2018
Weightlifting (Front Squat) Con pausa de 3″ en el fondo En 5 sets Build a 3 Heavy reps 2’/Set Metcon (Tiempo) FOR TIME 500m Run 21 FSqt @ 50/35 21 Burpee Box Jumps @ 60/50 500m Run 15 FSqt 15 Burpee Box Jumps 500m Run 9 FSqt 9 Burpee Box Jumps 500m Run
Feb 2018
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Feb 2018
Weightlifting (Floor Press) En 4 Sets Build a 5 RM 90″/Set Metcon (Tiempo) FOR TIME 1000m Run (500m x2) 9 Strict C2B 15 Ring Push ups 21 AKTBS @ 24/16 27 Sit Ups 21 AKTBS @ 24/16 15 Ring Push ups 9 Strict C2B 1000m Run (500m x2)
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