A)OLY EVERY 90″ FOR 9′ 3 POSITION SNATCH 1 60% 2-3 70% 4 75% SNATCH 5-6 2X80% B)SWOD BACKSQUAT 3X60% 2X70% 1X80% [email protected]% STRICT PRESS 3X60% 2X70% 1X80% [email protected]% C)CONDITIONING AMRAP 8 10 DEADLIFT (100/65) 20 WALLBALLS 10 CHINUPS...
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A)GWOD PRACTICE KIPPING/BUTTERFLY B)GYMNASTIC CONDITIONING ALTERNATE EMOM 16: a)40 ” HOILLOW HOLD b)40″ PLANCK c)14 STRAIGHT ARM HIP TAPS C)CONDITIONING “HELEN” 3 RFT 400 RUN 21 KB SWING(24/16) 12 PULLUPS
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A)OLY EVERY 90″ FOR 12′ 1 CLEAN+2 JERK 1 60% 2-3 70% 4 75% CLEAN & JERK 5-6 2X80% 7-8 2X85% B)SWOD DEADLIFT 5X50% 3X60% 2X70% 1X80% [email protected]% C)CONDITIONING AMRAP 10 6 WALL CLIMBS 9 FRONT SQUAT(60/40) 12 TOES TO BAR 25 DOUBLE...
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A)OLY EVERY 90″ FOR 12′ 3 POSITION SNATCH 1 60% 2-3 70% 4 75% SNATCH 5 2X80% 6 2X85% 7-8 2X90% B)SWOD FRONT SQUAT 5X50% 3X60% 2X70% 1X80% [email protected]% C)CONDITIONING 5 RFT 5 CLUSTERS(50/35) 7 BURPEE BOX JUMP 200 M RUN 1’REST
Leer másWOD 23/09/2016
A)GWOD 10’TO PRACTICE KIPPING/BUTTERFLY B)GYMNASTIC CONDITIONING EMOM 12 a)6-10 STRICT PULLUPS b)10 STRAIGHT ARM HIP TAPS c)40 DOUBLE UNDERS C)CONDITIONING “JONESWORTHY” AIRSQUAT 80 64 48 32 24 16 KB SWING 40 32 24 ...
Leer másWOD 22/09/2016
A)OLY EVERY 90″ FOR 12 MIN 1-2 MUSCLE SNATCH+HANG SNATCH+SNATCH 50% 3 POSITION SNATCH 3 60% 4 70% 5-6 75% 7-8 80% B)SWOD BACK SQUAT 1X70% 1X77,5% 5X3X58% STRICT PRESS 1X70% 1X77,5% 5X3X58% C)CONDITIONING AMRAP 7 5 POWER SNATCH(50/35) 15...
Leer másWOD 21/09/2016
A)GWOD 10’TO PRACTICE GYMNASTIC ELEMENT 3XME STRICT PULLUPS 3XME STRICT RING DIPS B)CONDITIONING 3RFT 800 M RUN 10 CLAPPING PUSHUPS 15 KB SNATCH(24/16)
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A)OLY 1 CLEAN+2 JERK 1-2 65% 3-4 70% 5-6 75% 7-8 80% 9-10 85% B)SWOD DEADLIFT 1X70% 1X77,5% [email protected],5% C)CONDITIONING AMRAP 8 7 HSPU 15 TOES TO BAR 30 DOUBLE UNDERS
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A)OLY EVERY 90″ FOR 15′ SNATCH 1-2 3X65% 3-4 3X70% 5-6 2X75% 7-8 2X80% 9-10 2X85% B)SWOD FRONT SQUAT 1X70% 1X77,5% 5X3X82,5% C)CONDITIONING 10-9-8-7-6-5-4-3-2-1 POWER CLEAN(60/40) OTB BURPEES
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A)SWOD 15 MIN TO FIND OVERHEAD SQUAT 5 RM B)CONDITIONING “BRADSHAW” 10 RFT 3 HSPU 6 DEADLIFT(102,5/70) 12 PULLUPS 24 DOUBLE UNDERS
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A)OLY EVERY 90″FOR 12’MIN SNATCH 1-2 3X60% 3-4 3X70% 5-6 2X75% 7-8 2X80% B)SWOD BACK SQUAT [email protected]% STRICT PRESS [email protected]% C)CONDITIONING “OPEN 13.4” AMRAP 7 3C&J(60/43) 3 TOES TO BAR 6C&J 6 TOES TO BAR 9C&J 9...
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A)GWOD 10’TO PRACTICE A GYMNASTIC E4LEMENT B)GYMNASTIC CONDITIONING TABATA HOLLOW ROCK TABATA ARCH HOLLOW 4X(30″ ON/45 SEG OFF) HANDSTAND HOLD C)CONDITIONING AMRAP 12 40 DOUBLE UNDERS 30 WALLBALLS 20 POWER CLEANS(60/40) 10 CHEST TO...
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