Abr 2018
Metcon -4 SETS- 10 Barbell bent over Row 10 Weighted Push Ups Rest 90” Metcon (Tiempo) PARTNER WOD -FOR TIME- 1500m MB Run together 300 DU* 150 Wall Balls @ 20/14* 30 BMU* *Dividir any how
Abr 2018
Metcon -3 Rounds- En 3 Min: 30/21 Cal AB/Ski Rest 90” En 3 Min: 30/21 Cal Row Rest 90” En 3 Min: 30/21 Burpees to target Rest 90” *Anotar los peores tiempos de cada estación
Abr 2018
Weightlifting (Clean and Jerk) 12’ EMOM M1: 3 PCL M2: 2 Hang Squat Clean M3: 1 Squat Clean and Jerk S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Rondas y Reps) 12’ AMRAP 2 Rounds of DT @ 50/35 100m KTB Farmer Walk 2 Rounds of DT @ 60/40 100m KTB Farmer Walk Max Rounds of DT @ 70/45 “DT” 12 DL 9 HPCL 6 Jerks
Abr 2018
Metcon (Reps) 2’ ON 2’ OFF x 3 SETS Sprint Run 100m 10/7 C2B Max Front Squats @ 70% (From Rack) Metcon (Tiempo) FOR TIME 21-15-9-6-3 Alt. DB Snatch @ 22,5/15 T2B Box Jump @ 60/50
Abr 2018
Weightlifting (Back Squat) 2 ROUNDS 8 Reps @ 65% Rest 60″ 6 Reps @ 70% Rest 60″ 4 Reps @ 75% Rest 2′ Metcon (Tiempo) PARTNER WOD -FOR TIME- 500m Run (Juntos) 150m Row* 300m Row* 600m Row* 300m Row* 150m Row* 500m Run (Juntos) *A1: Work / A2: Rest *Cada atleta completa todos los intervalos de remo A1: 150m / A2: 150m / A1: 300m / A2: 300m… etc
Abr 2018
Metcon 4 SETS 2’/SET 10 DB Bench Press 10 Weighted Ring Rows feet eleved Metcon (Tiempo) 4 RFT 40 DU 15 SDLHP @ 40/30 12 Box Jump @ 60/50 9 DBall Cleans @ 50/40 TC 12′
Mar 2018
Weightlifting (Bench Press) Build a Heavy Single en 5 Sets 2’/Set @Rest: 12 Alt. 2 DB/KTB Bent Over Row Metcon (Rondas y Reps) 18′ AMRAP 2400m Run (3 Big Laps) Tiempo restante: Max Rounds of: 9 Box Jump @ 60/50 18 Alt. DB Snatch @ 22’5/15
Mar 2018
1000 meters row For time 1000 meters row Metcon (Reps) 20′ EMOM M1: 12/8 Cal Row M2: 10 Burpee Facing Bar *Si no se puede mantener el numero de reps, establecer un numero realizable.
Mar 2018
Weightlifting (Clean and Jerk) 5 Sets 90″/Set 3 Hang Squat Clean + 1 Jerk Then: Build a Heavy Rep of Hang Squat Clean and Jerk in 3 sets Metcon (Tiempo) 4 RFT 16 AKTBS @ 24/16 12 C2B PU 8 Thrusters @ 40/30 * *Rx+ DB Thrusters @ 22’5/15
Mar 2018
Metcon 12′ EMOM M1: 5 OH Squats@40/30* M2: 30″ Max reps C2B *+1Rep cada minuto Metcon (Rondas y Reps) 4×3′ AMRAP 100m Sprint Run 30 DU Max Rounds: 6 Alt. DBall Lunge @ 50/40 9 Ring Push Ups * Retomando reps 1′ Rest/AMRAP
Mar 2018
CORE 2 Sets of TABATA 8 Sets 20″ Work: Max Reps/10″Rest 10kg Plate S1: Hollow Rocks S2: Vups S3: Russian Twist S4: Hollow Hold S5: Russian Twist S6: OH Plate Sit up S7: Back Extensions S8: Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 15-12-9-6-3 Double DB Hang Power Clean and Jerk @ 22’5/15 T2B 150m DB Farmer Carry despues de cada set (75m A1, 75m A2) Alternar Full Sets
Mar 2018
Weightlifting (Weighted Pull-up) WEIGHTED CHIN UP Build a 3RM en 4 Sets 2’/Set @Rest: Max Ring Push Ups *No Chin Up: 3-5 Reps of Negative Chin Up Metcon (Tiempo) TEAM DOUBLE HELEN 3RFT 800m Run Together 42 AKTBS @ 24/16 24 Pull Ups *Repartir any how
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