Oct 2015
A. En 10 mins – Build 5rm DL – B. 8’EMOM P: 5 DL – solo con técnica perfecta I: 20″- 30″ Lsit – hold C. Contra un reloj y durante 12 mins: 1 min: Box Jumps 1 min: SDLHP @ 50/35 2 min: Box Jumps 2 min: SDLHP 3 min: Box Jumps 3 min: SDLHP *Contabilizar max reps BxJ / DSLHP *Cf.com wod 26.10.15
Oct 2015
A. Front Squat En 10 mins bulid a 1Rm B. C.O.R.E 6’EMOM: P: Turkish Sit Ups x 10 I: Russian Twist x 20 C. For Time: 21 – 15 – 9 Back Squats @ 60/45* C2B- Pull.Ups *Barra desde el suelo
Oct 2015
A. -PUSH PRESS- En 10 mins encontrar 3rm *barra desde el suelo B. For Time: Run 500 mts 21 C&J @ 60/40 Run 500 mts 15 C&J Run 500 mts 9 C&J Run 500 mts Rest 2 mins Max Wall Balls @ 20/14 Rest 1 min Max Hold Plank
Oct 2015
A.Skills: DU, KBS, Muscle Up In: Run 500 mts 7’AMRAP 20 x KBS @ 24/20 10 x T2B Rest 3′ 5′ AMRAP 8 x Burpee Box Jump 20 x DU Rest 2′ 3′ AMRAP Muscle Ups Out: Run 800 mts
Oct 2015
A. -Back Squat- 4 x 50% – 60% – 70% – 80% – 85% 4 x High Box Jumps /set B. -Condal Row Fest- Cada set x Time y max effor: Row 1000 mts rest 4 mins Row 800 mts rest 3 mins Row 600 mts rest 2 mins Row 400 mts rest 1 min Row 200 mts * anotar cada set por separado.
Oct 2015
A. 4 – 5 Sets Cada 2 mins durante 8 – 10 mins Bench Press – 5 rm C2B- Hold despues de cada set 20″-30″ B Bad Girl -Cindy- 20 AMRAP: 5 Pull Ups 10 Push Ups 15 A.Squats ó si ya tienes marcas de Cindy Cindy XXX 20 AMRAP: Pull Ups 10 – 20 – 25 – 30 Push Ups 20 – 40 – 50 – 60 A.Squat 30
Oct 2015
A. With a Runing Clock : – For Time: 10 – 20 – 30 – 40 -50 – 40 – 30 – 20 – 10 Double Unders *15 Ab Mat Sit Ups /set Rest 2 mins – For Time: 100/70 True Push – Ups * cada brake: 12 KBS @ 24/16 Rest 2 mins – 3 Sets – 10 Good Mornings 10 T2B
Oct 2015
A. Power Clean 3Rm B. 8’EMOM P: 3 x P. Cleans I: Ring Tuck Hold 20-30″ C. For Time: -P.ELIZABETH- 21 – 15 – 9 P.Cleans 2 60/45 Ring Dips Rest 2 mins For Time: 15 – 12 – 9 Box Jumps (60/50) Pull-Ups Rest 1 min 30 Wall Balls xt:
Oct 2015
Skill: Snatch Progresions + Run For Time: Run 800 mts 2 Sqt Snatch @ 50/35 Run 700 mts 4 Sqt Snatch Run 500 mts 6 Sqt Snatch Run 300 mts 8 Sqt Snatch Run 150 mts 10 Sqt Snatch
Oct 2015
A. Tabata Arch/Hollow B. 8′ EMOM P: Ring Dips 7-9 + Ring Rows E.O I: Chin Ups x 7 – 9 C. -TEAM WOD- For Time: Partner Farmer Walk 150 mts 10 -> 1 Wall-Balls @ 30/14d T2B H.Ring Dips Partner farmer Walk 150 mts Out: 60 MedB. Abmat Sit Ups
Oct 2015
A. Squat Snatch 3 Rm -Touch & Go- luego Sqt Snt -T&G- 9 – 6 – 3 *Anotar peso máximo de los sets B. Kipping Pull-Ups C. -HELEN- 3RFT: RUN 500 mts 21 KBS @ 24/16 12 Pull-Ups *Comparar con: 17.08.15 / 11.08.14
Oct 2015
A. Skill Sumo DL High Pull Rope Climb B. Atleta1 vs Atleta 2 Atleta 1: For Time: Row 2 km / 1.5 km *mientras Atleta 2: AMRAP 1 Rope Climb 12 Toes to Plates @ 40/25 12 SDLHP @ 40/25 * cuando Alteta 1 termine de remar, ambos atletas rest 2 mins y alternan roles, anotar tiempo de remo y número de rondas individualmente.
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