Sep 2015
A. Skill: Practicar : Snt DL + Hang Snatch OH Squats – 10 Rm B. -CHIPPER- For Time: Run 500 mts 30 Squats 30 Pull-Ups 30 OH- Squats 30 HR Push Ups 30 Back Squats 30 T2B Time Cut: 20 mins
Ago 2015
-10′ AMRAP- Row 100/70 CaL Tiempo restante: AMRAP Burpees Box Overs @ 60/50 — Rest 10 mins — -10′ AMRAP- 10 T2B 15 Wall-Balls @ 20/14 150 Mts Run
Ago 2015
A. -Tabata Mash Up- alternar: -Frog Stand -Hand Stand Hold B. Clean Complex: Cl DL + PCL + Sqt CL + Sh2Oh Squat Clean 3Rm C. 5′ AMRAP: Avanzar en la progresión: 1 HSPU + 1 Clean @ 80/55 2 HSPU + 2 Clean 3 HSPU + 3 Clean … …. Rest 60″ …. 2′ AMRAP: Clean & Jerks Max Reps @ 60/35 …. Rest 60″ …. 1′ AMRAP Wall-Ball
Ago 2015
A. She Squats Bro! Front Squats 1 x 5 Back Squat 4 x 2 B. Skill: Pull-Ups / Burpees C. For Time: 21 – 15 – 9 Pull-Ups KBS @ 32/20 Burpees
Ago 2015
-Team Wod- For Time + AMRAP: A1: For time: 1.Row 500 mts 2.Run 500 mts 3. DU 150 mts *A1 alterna tareas con A2 A2: A1 time: AMRAP: 3 MU 15 AbMat 30 A.Squats *A2 Alterna tareas con A1. *continuar AMRAP donde compañero deja
Ago 2015
A. She Squats Bro! Front Squat 1 x 5 Back Squat 3 x 2 @ 90-95% Front Squat 1 x 5 B. Skill: Power Clean 5 Rm C. 5 RFT: 7 x Estrict C2B-Pull.Ups 5 x P. Cleans @ 60/45 15 x Wall.Balls @ 20/14
Ago 2015
Sofi’s & Alfo´s – Birthday WOD – For time: 29 Cal Row 5 P. Snatches @ 60/45 29 Box Jumps @ 60/50 5 P.Snatches 29 Wall-Balls @ 20/14 5 P.Snatches 29 Burpees -Rest 3′ – For Time: 35 C2B.Pu + Burpees
Ago 2015
A. Press-Hombro I. 3 x 5 II. 1 x 8-12 (5″ neg) III. 1 x 15 (A.F.A.P) B. Skill: Kipping Pull-ups C. -Bad Girl- Helen 3RFT: Run 500 mts 21 KBS @ 24/16 12 Pull-Ups * Comparar con 11.08.14
Ago 2015
A. Snatch DL 3 x 3 B. – 10′ EMOM – Snatch DL + Snatch Pull + Snatch * Subir peso en cada set C. -Team Wod- For Time: En Parejas Alternar tareas finalizada: Atleta1: A1 Atleta2: A2 A1: Row 500 mts A2: 20/15 HSPU A1: 20/15 HSPU A2: Row 500 mts A1: Run 500 mts A2: 30/20 Ring Push Ups A1: 30/20 Ring Push A2:Run 500 mts A1: 100
Ago 2015
A. – She Squats bro! – Front Squats 1 x 5 Back Squats 4 x 5 @ 70% 1rm Front Squats 1 x 5 B. 20′ AMRAP: Run 500 mts OH-Squats- Max Reps @ 50/35
Ago 2015
A. -Shoulder Press – 3 x 10 Rest 2′ : Scapular Activation + Control Pull-Up B. – Power Clean – Build a 3 rm Rest 2′: work on Muscle Ups / Ring dips C. 4 Sets: 3′ AMRAP: 3 x Muscle Ups 6 x P.Cleans @ 70/50 ó 70%1rm 9 x Burpees Rest: 60″
Jul 2015
Chipper For Time: Run Big lap – 800 mts 35 Pull-Ups 35 Box Jumps 35 N2E 35 Burpees 35 Cal Row -Rest 60″- Find 1rm Dead Lift *Total Time Cut 20 mins
¿En qué te podemos ayudar?