Dic 2017
Skill GROUND TO OVERHEAD (GTO) a. Snatch + Clean Jerk b. Barbell Cycling Metcon (Tiempo) For Time every wod all out: 0-5: 40 GTO@50/30 5-10: 40/30 AB Calories 10-15: 40 Burpees 15-20: 40/30 Cal Row @20:00 Run 1k (3plazas) *Contabilizar cada wod por separado y sumar todos los tiempos al final, cada rep no cumplida es +1seg
Dic 2017
Gymnastics (Bar Muscle-up) Trabajar en la progresión Metcon (Tiempo) PARTNER WOD 3RFT 400m Row 12 DB Thrusters @ 22’5/15 6 BMU *Alternar ejercicios Rx+ Realizar el wod solo 3RFT
Dic 2017
Metcon (Tiempo) FOR TIME 800m Run 21-18-15-12-9 Burpee Box Jump @ 60/50 100m Heavy KTB Farmer Walk 800m Run Skill MOBILITY
Dic 2017
Weightlifting (Snatch Pull) SNATCH PULL en 3 Pausas* + SNATCH PULL 3(1+1) x 4 series @ 85% set/2′ *Pausas en 2cm, rodillas, caderas Weightlifting (Snatch) 5′ EMOM 3 Squat Snatch @ 60% Metcon (Rondas y Reps) 3′ AMRAP 9 HP. Snatch @ 40/30 20 DU rest 90″ 3′ AMRAP 6 P. Snatch @ 50/35 20 DU rest 90″ 3′ AMRAP 3 Sqt. Snatch @ 60/40 20 DU
Dic 2017
Fuerza Gymnastics (Chest-To-Bar Pull-up) STRICT C2B-PU 4 RONDAS R1: 50% of Max S.C2B-PU R2: 40% of Max S.C2B-PU R3: 40% of Max S.C2B-PU R4: 40% of Max S.C2B-PU After every set: Build 3RM Front Squat Metcon (Reps) 16′ EMOM M1: 10 Front Squats @ 50%1Rm M2: 12 T2B M3: Max D-Ball Cleans @50/30 M4: Rest
Dic 2017
Fuerza Gymnastics + Deadlift STRICT HSPU + DEAD LIFT R1: 10 Push ups + 5 reps DL @ 65% R2: 5 Pike Push ups + 3 reps DL @ 75% R3: 50% of Max S.HSPU + 1-2 reps DL @ 80-85% R4: 40% of Max S. HSPU + 1 heavy rep DL R5: 40% of Max S. HSPU + 1 heavy rep DL R6: 40% of Max S. HSPU +
Dic 2017
Weightlifting (Clean and Jerk) 5 working sets of: 1 PCL + 1 FSqt + 1 Sqt CL + 1 Split Jerk @ 65% 2’/Set Metcon (Rondas y Reps) 15′ AMRAP 12 T2B** 9 Box Jump @ 60/50 6 CL+J Ubk @ 60/40* *If Broken = 5 Burpees Over the Bar ** If T2B no available, estrict toes to high 1**
Dic 2017
Fuerza Gymnastics (Handstand Push-up) Strict HSPU/Pike Pu R1: 40% of Max Strict HSPU R2: 40% of Max Strict HSPU R3: 40% of Max Strict HSPU R4: 40% of Max Strict HSPU 2’/Set @Rest: 8 Row Pulls x Max cal Metcon (Tiempo) PARTNER WOD FOR TIME and CALORIES 4 ROUNDS (2c/u) A1: 100 DU + 500m MB Run A2: Max Cal Row
Dic 2017
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 Back Squat R5: 40% of Max Strict C2B + 1 Heavy rep Back Squat Time
Dic 2017
Gymnastics (Handstand Push-up) Max reps Strict HSPU UBK No strict HSPU: 1) Pike PU 2) Push Up Skill Gymnastic Kipping T2B Metcon (Rondas y Reps) 8′ AMRAP 3-6-9-12-15-18…etc Sh2OH @60/40 T2B
Nov 2017
Weightlifting (Front Squat) 10-8-6-4-2 *Aumentar peso en cada set Rest: 90″/ronda Skill Pistol Metcon (Reps) 16′ EMOM M1: 8-10 Alt. Pistols M2: 12 DL @ 100/70kg o 60% 1RM M3: Max Burpee Box Jump @ 60/50 M4: Rest *Anotar Número Total Burpees
Nov 2017
Gymnastics (Pull-up) Test: Max Strict C2B Pull Ups UBK *No Strict PU: 1) Low Bar PU 2) Eccentric PU Skill Gymnastic Kipping Pull Up Metcon (Rondas y Reps) 4 x 3′ AMRAP 100m D-Ball Walk @ 50/30 Max Rounds of Cindy rest 60″/AMRAP *Retomando Reps
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