Oct 2016
A. Press Banca Wup: 55%, 65%, x5 75% x5, 85% x3, 95% x 1+ Rest: 5-8 E.C2B PU B. Skill: H.P Cleans 3rm + Bar Mu C. For Time: MB RUN 100 mts @ 20/14 6 – 5 – 4 – 3 HP Cleans @ 80/55 15 MB Sit Ups – Across – 3 – 4 – 5 – 6 Bar MU *Time Cut 15 mins
Sep 2016
A. Dead Lift: Wup: 50%-65% 75% x 5, 80% x 5, 85% x 5+ Rest: 3 Max Heigth Box Jumps + 10 ” L sit- Hold B. 20′ EMOM: m1: 30″ all out – Row x Cal m2: 30 ” all out – D.Ball Cleans @40/30 m3: Max T2B Ubk (if drops = Planks)
Sep 2016
A. 5 Sets: Cada 90″ / 2 – 3 – 4 – 5 – 6 Muscle Ups estrictos ó 5 sets: Cada 90″/ 3 Pull Ups Est (3″Neg) + 3 Fondos Est (3″ Neg) B. -Chipper- For Time: In: 100 Du’s 25 T2B 25 Med Ball Cleans 25 Box jumps 25 Cal Row 25 Box Jumps 25 Med Ball Cleans 25 T2B Out: 100 Du’s
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. -12′ EMOM- M1: 3 x H.P Snatch M2: 20″-30″ L-sit Hold B. Skill: SDLHP C. -Partner Wod – 15′ AMRAP 21 SDLHP @ 40/30* 18 Alt Box Jumps @ 70/50 15 Hang P. Snatch* 12 Syncro Burpees Over Bar 9 Alt L-sit Chin Ups *Dividir bar Anyhow
Sep 2016
A. Back Squat 4 x 4 – Across Rest: 30″ Hero Pose + 30″ Superman Hold B. For Time: *100 Du’s == 20 – 15 – 10 == T2B Alt KB Lunges R.KBS @ 32/20 *500 Run *Con cada una de las 3 rnds empezar con 100 Du y terminar con 500 Run
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
Sep 2016
A. Skill: Rope Climb B. ‘HERO WOD’ -DVB- For Time: MB Run 800 mts then 8Rnds: 10 Wall Balls + 1 R.Climb MB Run 500 mts then 4Rnds: 10 Wall Balls + 1 Rope Climb MB Run 150 then 2Rnds: 10 Wall Balls + 1 Rope Climb
Ago 2016
A. – Dead Lift – .3 – 3 – 3 – 3. Rest: Max Tuck Hold B. 0:00- For Time: “MEGAN” 21 – 15 – 9 Burpees KBS Du’s 8:00- For time: “ANNIE” 50-40-30-20-10 Du’s Sit Ups 18:00 – TIME CUT –
Jul 2016
A. 3 x 3 Dead Lift 3″ pausa Rodillas @ 50% – 60% – 70% Rest: Max Tuck Hold B. -Aerobic Capacity Wod- 9 Rnds : 90″ work/90″rest 90″ work : Alternar – r1: Row 28/25 Cal r2: 100 mts Farmer r3: 25 Burpees 90″ rest: 10/7 T2B
Jun 2016
A. Mobility + C.O.R.E B. -Team Wod- En parejas alternar -12RFT- MB Sprint Run 100 mts @ 20/14 15 KBS @ 32/24 10 T2B
Jun 2016
A.Skill: Burguener Warm Up B. OLY Skills: -Hang Power Snatch – 2 Pos En 10 mins Build 3 reps -Hang Power Clean – 2 Pos En 10 mins Build 3 reps C. G.Progresion: Push Ups-PU estricta – K.Pull Up – C2B Pull Up – RMU 15’AMRAP 9 – 7 – 5 – 3 Burpees Over bar Hang Power Snatch @ 50/35 -Run 500 mts- 3 – 5 – 7 –
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