Oct 2015
A. Skill: Press / Push Press / Jerk -Split Jerk- Técnica y ejecución hasta llegar al 80%1rm luego: 1 – 1 – 1 – 1 – 1 B. For Time: 15 Sh2OH @ 50/35 Run 150 mts 10 Sh2OH @ 60/45 Run 500 mts 5 Sh2OH @ 70/50 Run 800 mts
Sep 2015
A. -Back Squat- S1:6 reps @ 70% 1rm S2:6 reps @ 80% 1rm S3:3 reps @ 90% 1 rm S4: 2 reps @ 95% 1rm B. For Time: In: 150 Du 3Rnds 15 Est. Pull-Ups 12 FR. Alt. Lunges @ 50/35 9 Est. HSPU Out: 150 Du
Sep 2015
A. 4 Sets Cada 3 mins, durante 9 mins: Floor/Bench Press 6-8 reps + C2B Pull Up Static hold 20-30″ B. B1 3RFT: Run 500 mts 21 KBS @24/20 15 N2E 9 Ring Dips Out: 24 Burpees -Dani’s Cumple
Sep 2015
A. Front Squat 5@60% 5@65% 2 x 5@ 70% B. Skill: Thrusters 5rm C2b/Kipping/ C. Team Wod: 15 AMRAP En parejas Alternar work/rest: 3 Thrusters 3 C2B-Pu … 6/6 , 9/9 , 12/12 …subir progresivamente alternando sets hasta agotar los 15 mins
Sep 2015
A. Hang Power Snatch 5 x 3 * Acompañar cada set de: 3 Box Jumps B. Skill: T2B / N2C C. For Time: Run 150 mts 15 T2B 15 H.P. Snatches @ 50/35 15 Box Jumps Run 500 mts 12 T2B 12 H.P. Snatches 12 Box Jumps Run 800 mts 9 H.P Snatches 9 Box Jumps Out: Acumular 60″ L-sit Hold.
Sep 2015
A. Mobility + Run B. -Team Wod- For Time + Amrap: A1: Farmer Walk 150 mts @ AHAP A2: AMRAP: 10 Ring push Ups 10 Cal Row 10 Burpees Over Rower * Mientras Atleta 1 ejecuta farmer W de 150 mts, Atleta 2 ejecuta : Amrap, alternar despues de cada Paseo, Total 5 paseos x Atleta
Sep 2015
A. OH Squat 1rm B. Skill: T&G – Clean and Jerk 7rm C. For Time: -GRACE- 30 C&J @ 60/45 rest 1′ 30 Wall Balls @ 20/14 rest 1′ 30 GTO @ 20/15 Time Cut: 12 mins.
Sep 2015
A. Dominadas Last 3rm Fondos Last 3rm B. Cada 5 mins x 20 mins: 0:00 – 4:00 : Row 500 mts + AMRAP: Ring Dips 5:00 – 9:00 : Run 500 mts + AMRAP: C2B-PU 10:00 – 14:00 : Row 500 mts + AMRAP: Ring Dips 15:00 – 19:00 : Run 500 mts + AMRAP: C2B-PU C. En parejas: 2 AMRAP: Rope Climbs
Sep 2015
A. CF TEAM SERIES 1. For Time: 100 Du 75 cal Row 50 Box Steps Ups @ 2 x 20/12 ó Solo For Time: 100 DU 50 cal Row 15 Box steps Ups @ 2 x 20/12 B. 3 – 4 Sets 6-8 Floor Press @ 31×1 6-8 KB Rows
Sep 2015
A. 10 EMOM: 1 Snatch Complex: 1 H.Hang + hang + Squat Snt * Try to go heavier every minute B. For Time: 21 – 15 – 9 *KBS @ 32/20 *Burpees Run 500 mts al final de cada set Out : 30 T2B
Sep 2015
A. Skill: Pistols Cada 5 mins: 0:00 – Row 500 mts +.. hasta el min 4: AMRAP: T2B 5:00 – Run 500 mts +.. hasta el min 9: AMRAP: Pistols 10:00 – 150 DU +.. hasta el min 14: AMRAP: Burpees Box Overs 15:00 – Tu eliges -Cardio +.. hasta el min 19: Muscle Ups * Contabilizar cada uno de los skills
Sep 2015
A. Press Hombro 3 x 3 1 x 8 (5″ neg) 1 x 15 (AFAP) Wod1: 21 – 15 – 9 Floor Press Cal Row TC:5 mins -Rest 3′- Wod2: 5′ AMRAP: 5 HSPU 10 Box Jumps
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