Mar 2017
A. En 4 Sets build a heavy complex: 7 DL + 5 HPCL + 3 S2OH Rest: 30″ Max Du’s B. Partner Wod -en 20 Mins- 6RFT Alternar A1/A2 A1: (6DL + 4 HPCL) + Max Reps HSPU unbroken + Max Reps Wall Balls unbroken A2: 80 Du’s *3 Rnds x Atleta *tiempo restante build a 3Rm Dead Lift
Mar 2017
Partner Wod -8RFT- En parejas Alternar Rnds: A1: Work : 10 x Cal Row + 10 x Burpee Box Jump+ 10 D-Ball Cleans A2: Rest: Plank Hold B. Mobilidad General
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
Ene 2017
A. -Squat Snatch- Build hasta 80-90% del 1Rm estimado para el Lift Off B. En parejas -5RFT- Alternar work/Rest – Full Rnds R1: 21 cal Row + 15 T2B + 9 Burpees -Rest- R2: 15 cal Row + 12 T2B + 9 Burpees -Rest- R3: 9 cal Row + 6 T2B + 3 Burpees -Rest- R4: 15 cal row + 12 T2B + 9 Burpees -Rest- R5: 21 cal row
Nov 2016
-Week 7, Dia 2- A. Skill: Rope Climb / HSPU 6′ EMOM: m1: 1-2 Rope Climb m2: 3-5 HSPU estrictas + kipping B. Push Press: Wup 50% x5, 60% x5, 75% x5, 85 x 3, 95% x 1+ Rest: -3MUE ó 5-8 C2B EPU ó 8-10 Slow Ring Rows C. -Team Wod- Alternar A1 / A2: work / rest 15 ‘ AMRAP: a1: 15/10 Cal Row 20 Med Ball Push
Oct 2016
– Week 5, Dia 5 – A. Push Press: Wup @ 50% x 5, 65% x 5, 75% x 5, 85% x 5 + B. a lo largo de 2-3 sets build: 1 Rnd DT: 12 Dead Lift + 9 HP. Cleans + 6 SH2OH Rest: Row 100 mts C. -Team Wod- Rowing DT: En parejas alternar a1 / a2 For Time: a1: 1 Rnd DT @ 70/50 a2: Row
Oct 2016
A. Back Squat Wup: 55% -65% x5 reps 75% x 5, 85% x3, 95% x1+ Rest: 3 -1 max altura, seated box jump B. Team Wod: En parejas For Time: 40 – 30 – 20 Thrusters @ 40/30 Row cal 1 legless Rope Climb * *cada rnd +1 x integrante
Sep 2016
A. -12′ EMOM- M1: 3 x H.P Snatch M2: 20″-30″ L-sit Hold B. Skill: SDLHP C. -Partner Wod – 15′ AMRAP 21 SDLHP @ 40/30* 18 Alt Box Jumps @ 70/50 15 Hang P. Snatch* 12 Syncro Burpees Over Bar 9 Alt L-sit Chin Ups *Dividir bar Anyhow
Jul 2016
-HERO WOD- “MURPH” For Time : MB Run 2 Big laps @ 20/14 100 Pull-Ups 200 Push Ups 300 Air Squats MB Run 2 Big laps @20/14 —Advance: Rx — Intermediate: team x 2 Begginers : Team x 3 *Comp: 09.04.16
Jul 2016
A. -En 10 mins – Build a 2Rm 1+1/4 Front Squat + 3 H. Box Jumps B. Partner Wod 20′ AMRAP: Mientras A1: 10 Bx Jumps SB Complex(2 SB Cleans + 2 SB W.Lunges @40/30) +1 cada rnd Alternar: Run 100/Row 100 A2: 12 R.twist @ 10/5 + 2 cada Rnd
Jul 2016
A. TÉCNICA: 3 Pos Power Clean + Clean Barbel Cycling + Double Under B. Build a heavy Clean and Jerk (C+J)+ Rope Climb C. – Inspired by 2011 Rope / Climb event – Team Wod: En parejas x Tiempo In: 100 DU ó 500 mts Run 6 Rope Climb 10 C+J @60 5 Rope Climb 8 C+J @70 4 Rope Climb 6 C+J @80 3Rope Climb 4 C+J @90 2
Jun 2016
A. Warm Up “3 en Raya Suicída” B. -TEAM WOD- En trios dividir any-how For Time: 100 Cal Row 100 OH Squats 100 KBS 100 Sit Ups 100 Push Ups Run Big Lap mientras A1: works, A2: Bar Hang, A3: OH Standing Plate Hold , rotar posiciones