Jun 2017
-Post Open Week 6- A. Back Squat 5 x 3 @90%1rm 60% – 70% – 80% – 90% x 3+ B.MetCon “KAREN” For Time: 150 Wall Balls @ 20/14 Time Cut: 7 mins
Jun 2017
A. Dead Lift 3 x 5 @ 90%1Rm 55% – 65% – 75% – 85% x 5 + B. Team Wod En parejas Alternar Full sets 20′ AMRAP 4 – 6 – 8 – 10 – 12 … etc Plate OH walking lunges Explosive Push Ups alt Row x Cal A2: Rest
Jun 2017
MetCon For Time: In: Run 800 mts 10 Rnds 4 HSPU 6 T2B 8 KBS Out: Run 800 mts
Jun 2017
A. Press 3 x 5 @ 90%1rm 55% – 65% – 75% – 85% x 5 + B. -Team Wod- En parejas Alternar: Work /Rest 20′ AMRAP A1: Max reps Unbroken: Wall Balls + C2B PU + MB Sprint Run 100 mts A2: Rest *Anotar Número total de WB/PU Comp: Martes 16.05.17
May 2017
A. Squat Cleans 5 x 3 Perfect Reps Only B. Power Elizabeth For Time: 21 – 15 – 9 P.Cleans Ring Dips
May 2017
A. Work on recover pace: 20″ Air Squats 20″ Walking lunges 20″ Good Mornings 20″ Easy Row 20″ Easy Run B. 4 Rnds /60″ x estación 1Rnd: 20″ Intense work+20″ active rest+20″ total rest 4 x Assault Bike 20″ A.Rest 20″ + rest 20″ 4 x 150 Sprint Run 20″ A.Rest 20″ + rest 20″ 4 x Cal Row 20″ A.Rest 20″ + rest 20″ 4 x Box Jumps 20″ A.Rest 20″
May 2017
A.Lift Back Squat @90%1Rm 55% x 5, 65% x 3, 75% x 5, 85% x 3 95% x 1+ B.MetCon Partner WOD 15′ AMRAP En parejas alternar work / rest 30 DU’s 15 Wall Balls 3 Muscle Ups *Cuando ambos atletas terminen sus respectivas rnds Sumar al set: 10 Du’s + 5 Wall Balls + 1 Muscle Up
Abr 2017
-Body PumP 2.0- Partner Wod For Time: In: 1.5 km trail Run + Dumbell 50 – 40 – 30 – 20 – 10 DB. PSnatch DB. Lunges DB. one arm thruster Out: 1.5 km trail Run + Dumbell
Abr 2017
A. Lift Back Squat 3 x 5 @ 90%1rm (50% – 65% – 75%) x 5 85% x 5 + reps B.MetCon -4Rnds- Min1: 1 rnd Nate Min2: Sprint run 150 mts Min3: Max D-Ball Cleans @ 40/30 *Anotar número total de DB Cleans
Mar 2017
A. Dominadas 4 x 3 B. Kipping Pull Ups C. “Helen” -3RFT- Run 500 mts 21 KBS @ 24/16 12 Pull-Ups
Mar 2017
A. 5 Sets: Cada 90″ : 6-8 Press Banca Cada 90″: 15 Row Pulls x mac calories B. -En 9 mins- For time: 40 Burpees Over D-Ball 20 D-Ball Cleans @ 40/30 tiempo restante: AMRAP: Muscle Ups
Mar 2017
A. Hip/Back + Shoulder Mobility B. 20′ Emom: m1: L-sit Hold m2: Row 200 m3: Max Reps Diabolic Burpees Box Step ups m4: Run 150 mts *Anotar Número total de Diabolic Burpees
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