WOD-Miércoles-07.09.16

A. Dead Lift con 3″ pausa @ chins, Knees, hips in the way up and down. 3 x 3  B. En 6 mins build 1 rep pesada – perfect DL- C.  4 sets: (1set: m1+m2+m3+m4) m1: Max Cal Row en 40″ m2: Max Burpees en 40″ m3: Max KBS en 40″ @ 24/20 m4: Max Box Jumps en 40″ @60/50 *Anotar y sumar peor score de cada ejercicio. 

A. -Back Squat-  4 x 3 B. Build a 7rm Thrusters  Rest: C2B Prog 3 – 6 – 9 .. C. “Fractured Fran” For Time: 50 Thrusters @45/30 50 C2B. Pull-Ups MB Run 800 mts

A. Snatch Clásico .3-3-3-3. Rest: MU Est.  4 x 1-3 B. For Time: In: MB Run 500 mts 10Rnds 1 EMU 3 P.Snatches @50/30 6 Push Ups 9 A.Squats Out: Run 500 mts

A. -Press Banca-  3-3-3-3-3 Rest: Elev F. Ring Rows  6-12  B. Power Cleans  3-6-9 Elev. Ring Push Ups 6-9-12 C. -WOD- “Hasta Que Se Seque El Malecón” For Time and Weigth: Run 150 mts 21 P.Cleans 21 Elev. Ring push Ups Run 500 mts 15 P.Cleans 15 Elev.ring Push Ups  Run 800 mts 9 P.Cleans 9  Elev Ring Push Ups 

A.Skill: Pistols , HSPU B. For Time: In: 100 DU 30-20-10 T2B Wall Balls@ 20/14 ============== 15-12-9  HSPU Pistols =============== 10-20-30 Plate Good Mornings @ 15/10 Wall Balls @ 20/14 Out: 100 DU ===Time Cut 25 mins===    

A. Hang Power Clean 3 – 3 – 3 – 3 Rest: Handstand Walk Practice Power Clean 1 -1 – 1 B. For Time: In: 100 Du´s D-Cleans:  9-12-15-18-21 Box Pass T: 21-18-15-12-9 Rope Climbs:  3-3-3-3-3 Out: 100 Du’s -Time Cut 20 mins-

A. -Front  Squat- . 3 – 3 – 3 . B. -Hero Wod- ‘Ligth Kalsu’ 100 Thrusters por tiempo @ 45/30 *Cada minuto: 3 Burpees *Time Cut 20 mins 

A. Skill: Jump, Box Jump,  Power Clean 3Rm B. 3RFT Run 500 mts 21 Box Jumps 15 Wall Balls @ 20/14 9 P.Cleans @ 70/50

Comparar con 16.02.16 A. test – Row 1K for time B. CROSSFIT TOTAL Back Squat 1Rm Shoulder Press 1Rm Dead Lift 1Rm    

A. -Press de Banca- En 10 Mins build a 1Rm B. For Time: In: 30 T2B Run 500 mts 5 Rope Climb 21 HR Push Ups Run 300 mts  4 Rope Climb 15 HR Push Ups Run 150 mts 3 Rope Climb 9 HR Push Ups Out: 30 T2B – Time Cut 20 mins –