Mar 2016
A. En 8 mins: Build a Heavy complex Rep 1 Press + 1 Push Press + 1 P. Jerk + 1 Split Jerk * Barra empieza en el suelo B. 0:00 – 3RFT Run 500 mts 15 HSPU 12:00 – 2RFT Run 150 mts 8 MU 18:00 – Time Cut-
Mar 2016
CF OPEN 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11
Mar 2016
A. RUN/ROW 1000 mts (paso suave) B. -4 Sets- 5-8 Bench Press @ Slow Neg. 30-40″ Hollow Pos. 40 DU 20 KBS -REST- C. For Time: In: 100 DU 24 Push Ups 21 Dead Lift @ 50/35 Run 100 mts 18 Push Ups 15 Dead lift Run 100 mts 12 Push Ups 9 Dead Lift Run 100 mts Out: 100 DU
Feb 2016
A. CrossFit Open 16.1 -20′ AMRAP- 7.5mts OH-Walking Lunges @ 43/29 8 Burpees Facing Bar 7.5mts OH – Walking Lunges 8 C2B-PU -ó- 15′ EMOM: m1: 18/15 Cal Row m2: 15 Wall Balls @ 20/14 m3: 6-8 Burpee Pull-Ups
Feb 2016
A. 10-15 mins practica: Skill OH Lunges + C2B PU B. 3RFT: Run/Row 500 mts 15 Burpees 21 Box Jumps * TC 15 mins
Feb 2016
A. 9′ EMOM m1: 1-3 Legless Rope Climb m2: 3-5 HSPU. Est m3: 10-15 Plate Sit Ups B. 6′ EMOM m1: Row 18/14 CaL * m2: 5 C2B + 7 Push Ups + 10 a.Squats -Rest 2′ – 8′ EMOM m1: Run 150 mts m2: 30″ Max Reps: Slam Balls
Feb 2016
A. 12′ EMOM -4Sets- m1: 5 x Hang P. Cleans + Push Press m2: 30″ Max Reps: Burpees O.B m3: 30″ Max reps T2B B. Team Wod 15′ AMRAP En parejas Alternar y dividir reps. 10 P.Cleans + Push Press * 20 Box Jumps 10 Partner MB Sit Ups * *+10 reps cada set.
Feb 2016
A. 10′ EMOM -5 Sets- m1: 5 OH- Squats m2: 1-3 x (1 T2B + 1 C2B Pu + 1 B.MU) B. For Time: In: Run/Row 800 mts 3Rnds 20 KBS @ 24/16 50 DU Out: Run/Row 800 mts
Feb 2016
A. 8′ EMOM: m1: 3 Pos Clean Work m2: T2B Est. Prog B. 4′ AMRAP: 30 Burpees O.B. AMRAP: Cleans @ 40/30 -Rest 3 mins- 3′ AMRAP 20 Burpees O.B. AMRAP: Cleans @ 50/35 -Rest 2 mins- 2’AMRAP 10 Burpees O.B. AMRAP: Cleans @ 60/40 * Anotar número Total de reps ejecutadas en cada AMRAP.
Feb 2016
-BAD GIRL WOD- “JACKIE” FOR TIME: 1000 mts Row 50 Thrusters 20/15 30 Pull-Ups *Comp: 27.04.15
Feb 2016
A. -8′ EMOM- m1: 3 Pos Snatch m2: C.O.R.E Progression B. -6′ EMOM- m1: Row Cal 18/12 m2: 50 DU ==REST 2 mins== -8′ EMOM- m1: Row Cal 18/12 m2: 10 Burpees* *if fail las calorias correspondientes + 2 Burpees acumulables
Feb 2016
A. Push Press 1Rm B. For time: Run 800 40 Wall Ball @ 20/14 Run 500 30 WB Run 150 20 WB Run 100 10 WB
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