WOD Sabado 14.01.17

Saturday Madness Wod a…. En parejas Build a 3Rm P.Clean b…….En Parejas -For Time- 10 Rnds 1— to –> 10 P.Cleans @ 80/55 x Rnd x Atleta + 1 x Team Cincro Rnd: Cindy / 5 Pu, 10 Push ups, 15 A.Sqts + 100 mts Run x  cada rnd *Total cada Atleta: 52 x P. Cleans + 10 Cindy Rnds +  5.5 kms Run

A. -Front Squat- A lo largo de 5 Sets build a 3Rm = 1Rm Squat Clean B. For Time: 30 T2B 30 MB Sit Ups 30 One arm R.KBS @ 24/16 60″ D.Ball Bear Hold @40/30 20 T2B 20 MB Sit Ups 20 One arm R.KBS 40″D.Ball Bear Hold 10 T2B 10 MB Sit Ups 10 One arm R.KBS 20″D.Ball Bear Hold

A. 2 Pos Snatch – 8Rnds /90″- (1 Hang + 1 Floor Snatch) Built a heavy 1+1 B. -12′ EMOM- Alternar m1/m2: mi: 5 P.Snatch (TnG) m2: 30″ Max Buprpees * Anotar Num. Burpees totales y peso de la barra

A. -3 Pos Clean – 8Rnds / 90″ (High Hang + Hang + Floor) Build  a heavy (1+1+1) No misses / Drop B. -3RFT- Run 500 mts 21 KBS @ 32/20 15 Push Ups 9 High Box Jumps

-Condal Lift Off Program- Week 1 A. Por Técnica: – 3 Pos Snatch – 8 Rnds / 90″ (high hang+hang+floor snatch) Build a heavy (1+1+1) B. For Time: .9-12-15-21. Wall Balls @30/20 T2B Burpees *time cut 10′

A. Dead Lift: 60% x 3, 70% x 3, 80% x 3 , 90 % x 3 + Rest: 20 mts Sled Push (A.H.A.P) B. For Time: 21 – 15 – 9 D-Ball Cleans Box Jumps @ 70/60 *100 mts KB Farmer Walk (A.H.A.P)

A. Build a 5Rm Clean & Jerk – Touch & Go- B. -Rowling Wod- For time: En prejas Remar 3000 mts, alternar cada 200 mts. cada atleta intenta remar esta distacia exactamente, por  cada metro de más o de menos: 2 x Burpees OB + 1 x C&J -Time cut 20 mins-

WENDLER Semana 9 A – Back Squat  Warm Up: 50% x 5 – 65% x 5 Wendler:  75% x 5 – 85% x 5 – 90% x 5 B – Prep WOD C – For Time 8 – 12 – 16 – 20 Front R. Alt Lunges (60/40) Deadlift (60/40) Wall Balls Unbroken (20/14) (If broken, full round) MB 100/Set

-Week 8. Descarga- A. -9′ EMOM- R1: 50% – R2: 60% – R3: 70% // 90%1rm m1: Floor – Press – Banca x 5 m2: 30″ max Double Unders m3: Dead Lift x 5 B. Build a 5 heavy reps Power Cleans // Burpee Pul Ups / Muscle ups For Time: 5-4-3-2-1 Burpee Muscle Ups / C2B P.Cleans -Rest- Row 1000 mts

A. Dead Lift: WUp: 60% x 3, 70% x3 80% x3, 85% x3, 90% x3+ Rest: 10″ HandStand Hold B.  Skill: Clean and Jerk C. 4RFT: 5 P.Cleans @ 50/35 5 Front squats 5 Shoulder 2 OH *Cada Rnd +10/5 kg ==Time Cut 10mins==

A. -C.O.R.E- Mountain Climbers Plank R. Twist Burpees + Broad Jump B.Skill: Técnica Run  C. WOD 10 x 100 mt Sprint + 30″ Plank Hold -1 sprint cada 2′- *Anotar mejor y peor tiempo.    

A. Dead Lift con 3″ pausa @ Chins – Knees – Hips – 4 x 3 – B. Build a 10 RM  DL + 3 – 6 – 9 HSPU C. For Time: In: 150 mts RUN -then- 15 – 12 – 9  Dead Lift @ 100/70 HSPU Row Cal -then- Out: 150 mts RUN