WOD 9/3/2015

A) OLY POWER SNATCH+OVERHEAD SQUAT+ SNATCH. 5 SETS. PAUSA 2 SEG. ABAJO. PUSHPRESS+JERK BTN+JERK B) SWOD FRONTSQUAT 3X70% 3X80% +3X90% C) CONDITIONING 15.2 Cada 3′:   FROM 0:00-3:00 2 ROUNDS 10 overhead squats (43 / 29 kg) 10 chest to...

Leer más

WOD 2/3/2015

A) OLY POWER SNATCH+OVERHEAD SQUAT+ SNATCH;  5 SETS B) SWOD FRONT SQUAT 5X65% 5X75% +5X85% C) CONDITIONING “15.1” AMRAP 9 MIN. 15 TOES TO BAR 10 DEADLIFT (52/34) 5 SNATCH (52/34) “15.1” 6 MIN TO FIND MAX. CLEAN &...

Leer más

WOD 27/02/2015

A) SWOD/SKILLS 5X3 POWER CLEAN 3XME HSPU B) CONDITIONING ME X (45 S ON/15 SEG OFF) PULLUPS HR PUSHUPS TOES TO BAR BOX JUMPS (60/50) KB CLEAN AND PRESS (20/12) FROG HOP SITUPS BURPEES RUSSIAN TWIST DOUBLE UNDERS C) ACCESSORY 3X8 WINDMILL

Leer más

26/2/2015

A) SKILLS MAX DOUBLE UNDERS EN 2 MIN. B) SWOD BACKSQUAT 5X40% 5X50% 5X60% STRICT PRESS 5X40% 5X50% 5X60% C) CONDITIONING 3 RFT 7 CLEAN AND JERK (60/40) 15 CLAPPING PUSHUPS 25 KB SWING (24/16) D) ACCESSORY 3X 40 M SHUTTLE SPRINTS

Leer más

WOD 24/1/2015

A) OLY SNATCH PULL(PAUSE AT KNEE, MID)+SNATCH PULL 4X(1+1) SNATCH 2X5 75% B) SWOD/SKILLS DEADLIFT 5X40% 5X50% 5X60% 3XME UNBROKEN TOES TO BAR C) CONDITIONING AMRAP 9 6 HANDSTAND PUSH UPS 12 CHEST TO BAR 18 BURPEE BOX JUMPS D) ACCESSORY TABATA...

Leer más