Sep 2015
A. Hang Power Snatch 5 x 3 * Acompañar cada set de: 3 Box Jumps B. Skill: T2B / N2C C. For Time: Run 150 mts 15 T2B 15 H.P. Snatches @ 50/35 15 Box Jumps Run 500 mts 12 T2B 12 H.P. Snatches 12 Box Jumps Run 800 mts 9 H.P Snatches 9 Box Jumps Out: Acumular 60″ L-sit Hold.
Sep 2015
A. CF TEAM SERIES 1. For Time: 100 Du 75 cal Row 50 Box Steps Ups @ 2 x 20/12 ó Solo For Time: 100 DU 50 cal Row 15 Box steps Ups @ 2 x 20/12 B. 3 – 4 Sets 6-8 Floor Press @ 31×1 6-8 KB Rows
Ago 2015
A. She Squats Bro! Front Squat 1 x 5 Back Squat 3 x 2 B. 15′ EMOM: M1: 5 Push Press @ 50/35 M2: Max reps C2B-PU M3: Sprint Run 150 mts
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. Rotación Gymnastica – 3 Sets – Work 40″/ Rest 20″ M1: Rope Climb Legless M2: 4 x High Box Jumps M3: Vertical Hold M4: Vela -> Squat -> Pistols B. Skill: Bar – Muscle Up C. 12′ EMOM M1: 40 Du’s M2: Row 15/10 Cal Row M3: G.Bar Complex: RX, V2, V3. Bar Complex: RX: 1 B.MU + 3 C2B-PU + 5 52E V2: 5 C2B-PU + 5 T2B
Jul 2015
A. -Ground To Overhead- GTO Snatch / Clean & Jerk B. Wod 1 Master Event 3 SQT En Teams, alternar: 6 RFT: 10 GTO @ 45/30 Run 500 mts *3Rnds x atleta Al finalizar W1, inmediatamente empezar W2 Wod 2 Team 1 rep max Clean & Jerk *solo se puede usar una barra por equipo, sumar totales *Time Cut: W1 +W2: 28 mins
Jul 2015
A. -Snatch Drop- 4 x 3 Build a 3rm a lo largo de los 4 sets. * Focus en speed x debajo de la barra y codos bloqueados B. 4 Sets: -1 set cada 5 mins- For Time: 40 Saltos Dobles 500 mts Run 15 T2B *Anotar tiempos individuales de cada set.
Jul 2015
A. Push Press – 4 x 3 – B. 4 RFT: Alternar 2 Rnds de: Row 500 mts HSPU x 15 —- 2 Rnds Run 500 mts SDLHP x 15 @ 60/45
Jun 2015
A. -Front Squat- Set1: 5 reps@ 65% Set2: 4 reps@ 75% Set3: 3 reps@80% Set4: 2 reps @85% Set5: 1 rep @90% Set6: 3 reps @85% Set7: buscar 5rm B. -For Time- Run Big lap 20 x C2B-Pu 20 x F. Sqts 20 x Ring Dips Run 500 mts 10 x C2B-Pu 10 x F. Sqts 10 x Ring Dips Run 150 mts 5 x C2B-Pu 5 x F.Sqts 5
May 2015
A. -Overhead Squat- 3 x 10 B. 4 RondasFT: Run 500 / Row 300 6 x HSPU 9 x Ring Dips 12 x Push Ups *Alternar Run y Row entre rnds.
May 2015
A. -4 sets- Bench/Floor Press 4-6 Front Rack KB Lunges 10 reps x pierna Rest 2 -3 mins B. X-Fire Prep Wod 15 x EMOM -0:00 – 3:00- 3’Emom: 4/2 x Thrusters @ 40/25 4/2 x Pull-Ups 4/2 x Burpees -3:00 – 5:00- 2’Emom 5/3 x Thrusters 5/3 x Pull-Ups 5/3 x Burpees X Fire Wod -5:00 – 15:00- 10’Emom 6/4 x Thrusters 6/4 x Pull-Ups 6/4
May 2015
A. Rotacion Gymnastica -3 sets- De cada estación/minuto – trabajar técnicamente 40 seg M1: Rope Climb M2: Ring Dips Estrictos M3: T2B Estrictos M4: 100 Double Unders B. En parejas -20′ AMRAP- 30 Row Cal 30 HR Push Ups 30 R.KBS @ 24/20 30 Box Jumps Run Big Lap = 30 reps *Contabilizar número total de reps * Ejecutar el Wod en parejas, tan pronto atleta 1