Mar 2017
Open Wod 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3
Mar 2017
Open Wod 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 22.5kg dumbbells Women use 15kg dumbbells
Feb 2017
-CF OPEN 17.1- For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs – Time Cut: 20 mins –
Feb 2017
Open Wod 16.5 For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters @40/30 Burpees OB Time Cut: 15 mins.
Feb 2017
A. Warm Up: 3 rnds: 6-8-10 shoulder taps kb good mornings Golbet Sqts run/row 150 skill: emom: 4 sets mi: hspu prog or build 3-6-9 prog m2 build DL for wod 5-7 reps B. Open Friday 16.4 for time: 18-15-12-9 Dead Lifts @ 100/70 wall balls @ 20/14 calories row/ run hspu/ push ups time cut 13′
Feb 2017
A. Fuerza: Back Squat 4 x 6 @ 80% 1Rm -super set- Push Press 4 x 6 @ 70% 1Rm B. Short-CF. Open 12.1 -5′ AMRAP- Burpees to target -rest 5 mins- Ligth-CF. Open 11.3 -5′ AMRAP- Clean and Jerks @ 60/45 ó 80%-90%(70%1rmPP) *No Drops – Full Control Drop= No Rep
Feb 2017
-Light and fast 16.2- En bloques de 4 mins: avanzar hasta cuando no sea posible cumplir con el # reps: estilo “Death By” -4’AMRAP- 10 T2B 50 DU’s 15 SqT Cleans @ 50/35 -4’AMRAP- 15 T2B 50 DU’s 13 SqT Cleans @60/45 -4′ AMRAP- 20 T2B 50 DU’s 11 SqT Cleans @70/50 -4′ AMRAP- 25 T2B 50 DU’s 9 SqT Cleans @ 80/55 -4′ AMRAP- 25 T2B 50 Du’s 7
Feb 2017
A. “Turkish Get Ups” 7′ AMRAP 1 – 2 – 3 – 4 – 5 – 6 TGU 2 – 4 – 6 – 8 – 10 – 12 Dumbell Step Ups @ 50 2 – 4 – 6 – 8 – 10 – 12 Burpees B. Skill: OH Dumbell Lunges + Pull Ups Prog -Partner team Open Wod 16.1- con Dumbells 25′ AMRAP En parejas alternar work / rest
Feb 2017
A. -3Rnds- 2’AMRAP Row 200, 250, 300 mts tiempo Rest: Burpees OB B. CF-Open 12.3 18’AMRAP 15 Box Jumps @ 24/20 12 Shoulder 2 OH @ 50/35 9 T2B
Ene 2017
A. -Front Squat- Build a 3Rm = 1Rm Sqt Clean B. -Open 15.3- 14′ AMRAP 7 RMU 50 Wall Balls @ 20/14 100 Du’s *Comp: 15.03.16
Sep 2016
A. 10′ EMOM: 1 Power Clean + 3 Front Squat B. 10′ EMOM: 3 Bar Muscle Up C. -CF OPEN 11.6- 7′ AMRAP: 3 – 6 – 9 – 12 – 15 … Thrusters @ 45/30 C2B Pull Ups
Jul 2016
A. Skill: Saltos Dobles // Triples B. Skill: Touch and Go – Power Snatch x 5 C. CF OPEN 14.1 10′ AMRAP 30 x Double Unders 15 x P.Snatches @ 35/25 *Comp 11.02.14