Mar 2018
Feb 2018
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Feb 2018
Weightlifting (Split Jerk) Build a Heavy rep in 5 sets 2’/Set Metcon (Reps) 4 x 3′ AMRAP *12 DB Snatch @ 22/15 *10 T2B Max Burpee Box Jumps @60/50 Rest 90″/AMRAP *+3 reps cada Amrap Anotar número total de BBJ
Feb 2018
Weightlifting (Clean) Every 90″ x 5 Sets On the 0:00: 1 PCL On the 0:20: 1 HSqt CL On the 1:00: 1 Sqt CL 1:00-1:30 Cambiar peso R1: 60% R2: 70% R3: 75% R4: 80% R5: 85% Open 13.4 As Many Reps as Possible in 7 minutes 3 Clean-andJerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12
Feb 2018
Skill RING MU *Si ya se tiene RMU: 12′ EMOM m1: 5-8 S. C2B-PU m2: 5-8 S. Ring Dips m3: 40″ DBall Bear Hold Open 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups If time permits, after finishing the muscle-ups, start over from wall balls. Open 12.4 was repeated as “Open 13.3”.
Ene 2018
Metcon (Tiempo) KIPPING HSPU 15 HSPU rest 1′ 12 HSPU rest 45″ 9 HSPU rest 30″ 6 HSPU rest 15″ 3 HSPU Weightlifting (Deadlift) 5′ EMOM 5 DL @ 70-75% + 3 High Box jump Open 15.1 Complete As Many Rounds as Possible in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Open 15.1 and 15.1A should be done together as follows: As soon as the
Ene 2018
Gymnastics (Handstand Push-up) STRICT HSPU + Build a Heavy Rep of DL SNATCH GRIP R1: 10 Push ups + 5 reps R2: 5 Pike push ups + 3 reps R3: 60% of Max S.HSPU + 1-2 reps R4: 60% of Max S.HSPU + 1 heavy rep R5: 50% of Max S.HSPU + 1 heavy rep R6: 50% of Max S.HSPU + 1 heavy rep ADV: 1 Set of Max reps
Ene 2018
Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU / OVER HEAD SQUAT R1: 10 RR + 5 reps R2: 5 PU + 3 reps R3: 60% of Max + 2 reps R4: 50% of Max + 1 Heavy rep R5: 50% of Max + 1 Heavy rep R6: 50% of Max + 1 Heavy rep Open 11.6 As Many Reps as Possible in 7 minutes 3 Thrusters(100/65 lbs) 3 Chest-to-Bar Pull-ups 6
Abr 2017
Workout 17.5 10 rounds for time of: 9 thrusters 35 Double-unders Men use 43 kg Women use 29 kg * Con este Open WorkOut finalizamos esta temporada 2017, Descansar, retomaremos el Lunes 10 de Abril.
Mar 2017
Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target