Oct 2017
A) Clean and Jerk 10 sets 90”/set 2 sets: 3 CL + 3 J @ 65% 2 sets: 3 CL + 2 J @70% 2 sets: 2 CL + 2 J @ 75% 2 sets: 2 CL + 1 J @ 80% 2 sets: 1 CL + 1 J @ 85% B) For Time: 30 K2E 21 D-Ball Cleans @ 40/30 18 Burpee Box Jump @ 60/50 15 D-Ball Cleans
Oct 2017
A) -OH Squat- build a 1RM en 5-6 sets Rest: 2’-3’/set B) -FOR TIME- 10-8-6-4-2 reps of: Strict C2B- PU DL @ 100/70 50m Heavy farmer walk
Oct 2017
A) Bench Press Hanging band DB Build a 1RM 5-6 sets Rest: 2-3’/set B) FOR TIME 9-15-21 Thrusters @ 40/30 2 Rope climb Ring Dips
Oct 2017
A) -SNATCH- 10 sets 90”/set 2 sets: 3 reps @ 65% 2 sets: 3 reps @70% 2 sets: 2 reps @ 75% 2 sets: 2 reps @ 80% 2 sets: 1 rep @ 85% B) TEAM SERIES EVENT 2 -FOR TIME- 100 DU c/u 100 C2B* 100 Hang P. Snatch @ 40/30* 100 DU c/u *Hacer sets de 10 reps
Oct 2017
A) Snatch DL build a 1RM en 5-6 sets Rest: 2’-3’/set B) FOR TIME 15 Front squats @ 70/50 20 box jumps @ 60/50 30 RKTBS @ 32/24 Run 500m 30 RKTBS 20 box jumps 15 Front squats
Sep 2017
A)Skill: -Clean and Jerk- BARBELL CONDITIONING 20 DU 8 PCL+J @ 50% 20 DU 6 PCL+J @ 60% 20 DU 4 PCL+J @ 70% 20 DU 2 PCL+J @ 80% + 20DU Build 1 Heavy Rep TC 15min B) PARTNER WOD -3RFT- A1: Run 500mts A2: 16/12 Cal Row + Max Rondas DB MACHO MAN @ 22’5/15 *A1 sigue donde lo dejó A2 después de hacer las Cal Row Time
Sep 2017
A) Weighted Ring Dips Build a 1RM en 5-6 sets Rest: 2-3’/set B) -3 RFT- 21 – 15 – 9 HSPU Run 150m 9 – 15 – 21 C2B PU
Sep 2017
A) -SNATCH- 4 Sets 1 Snt Pull + 1 PSnt + 1 Snt Balance 5’ EMOM 1 Squat Snatch (Build 1RM) B) 21-15-9 Complex -FOR TIME- In: 100 Du’s 8 DL @ 50/35 7 P.Cleans 6 H.P Snt 150 mts Run 6 DL @ 60/40 5 P.Cleans 4 H.P Snt 150 Mts Run 4 DL @ 70/50 3 P.Cleans 2 H.P Snt *Time Cut 10 mins
Sep 2017
A) Bench Press @ 50% 8×3 (4 sets middle grip, 4 sets wide grip) rest: 30-45”/set B) TEAM WOD 10 RFT (5 rnds c/u) 20/16 Cal Row 10 DB Thrusters @ 22.5/15 *Alternar rondas completas
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) 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