Sep 2017
A) Box Squat @ 55% 12×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM + 5kg 1×8 C) 4’AMRAP BUY IN: 100DU 15 DBall CL @ 40/30 15 Box Jumps @ 60/50 REST 90” 4’AMRAP BUY IN: 75DU 12 DBall CL 12 Box jumps REST 90” 4’AMRAP BUY IN: 50DU 9 DBall CL 9 Box jumps
Sep 2017
A) Back Squat build a 1RM en 5-6 sets Rest: 2’-3’/set B) FOR TIME Run 500m 21 DL @ 80/60 21 Pull ups Run 300m 15 Front Squats @ 60/40 15 C2B-PU Run 150m 9 SDLHP @ 40/30 9 BMU *agradecimientos por la foto a Iko PB photographer y The Fenix Games
Sep 2017
A) Build a 1RM BENCH PRESS en 5-6 sets (rest: 2-3 min/set) Set 1: 60% x 3 Set 2: 70% x 3 Set 3: 80% x 1 Set 4: 90% x 1 Set 5: 100% o + x 1 Set 6: +100% x 1 B) FOR TIME 21 Thrusters @ 30/25 4 Rope Climb 15 Thrusters @ 40/30 3 Rope Climb 9 Thrusters @ 50/35 2 Rope Climb
Sep 2017
A) Box Squat @ 50% 12×2 (rest: 30”-45”) B) Back Squat @ 60% 1RM 1×8 C) 3’AMRAP Sprint run 100m 10 KTB goblet lunge @ 24/16 Max DL @ 50% 1RM REST 2’ 3’AMRAP Sprint run 100m 20 KTB goblet lunge @ 24/16 Max DL @ 60% 1RM REST 2’ 3’AMRAP Sprint run 100m 30 KTB goblet lunge @ 24/16 Max DL @ 70% 1RM
Sep 2017
A) Power Snatch Tn’G 4 sets para encontrar 3 reps tn’g 90”/set B) PARTNER WOD 15’ AMRAP 30 P.SNT @ 40/30 30 Box Jumps @ 60/50 30 Cal Row/AB/SKI 100 DU *Repartir any how
Sep 2017
A) Push Press @ 50% 9×3 Rest: 30”-45” B) Push Press @ 75% 1RM 1×8 C) FOR TIME 15-12-9 Strict Pull Ups Sh2Oh @ 60/40 100m DBall Run
Sep 2017
A) Build a 1RM DEAD LIFT en 5-6 sets (rest: 2-3 min/set) Set 1: 60% x 3 Set 2: 70% x 3 Set 3: 80% x 1 Set 4: 90% x 1 Set 5: 100% o + x 1 Set 6: +100% x 1 B) 10’ AMRAP 12 Front Squats @ 60/40 9 AKTBS @ 32/24 Inmediatamente después: 50 T2B FOR TIME TC 3’
Jul 2017
A. -Mobility- B. For Time: 21 DB Cleans 21 KBS Run Bruniquer 15 DB Cleans 15 KBS Run Bruniquer 9 DB Cleans 9 KBS Run Bruniquer
Jul 2017
A. Build 1Rm – Back Squat B. 10′ Amrap: 21 Box Jumps 15 KBS 9 Burpees
Jul 2017
A. Shoulder Press @ 90%1rm 60% x5, 65% x 5, 70% x 5 B. 15’Emom m1: 8 x DB Burpee + Squat Cleans m2: Max Reps: HSPU m3: 10 x Box Jumps Overs m4: Rest
Jul 2017
A. Back Squat @ 90%1rm 55% x 5, 65% x 5, 80% x 3, 90% x3 + B. -8′ AMRAP- 30 Du’s 10 Front Squat @ 60/45
Jun 2017
A. Dead Lift 3 x 5 – descarga 50% – 60% – 70% B. -4′ AMRAP- 12/8 Cal Row 6 Wall Balls 8 T2B -Rest 4- -3’AMRAP- 14/10 Cal Row 10 Wall balls 8 T2B -Rest3′- -2′ AMRAP- 16/12 Cal Row 10 Wall Balls 12 T2B