A)SPEED WORK SPRINT PREP SEQUENCE 3X1 PUSHUP START 3XFLYING STARTS(20M. 10M PROGRESSIVE+10 M SPRINT) 5X50 M SPRINT(80%,90%,3X50 ALL OUT*) *THERE IS NO “PACING”SPRINTS B)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5(+2,5 KG FROM LAST WEEK)...
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A)OLY EVERY 90″ FOR 12 MIN 3 SECONDS PAUSE SNATCH(AT KNEE) 1 3X60% 2 3X70% 3 3X75% SNATCH 4 2X80% 5 2X85% 6-7 2X90% 8 95% B)SWOD DEADLIFT 5 RM(+2,5 KG FROM PAST WEEK) C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(50/35) 10 BACK RACK REVERSE...
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A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSHJERK+JERK 1 60% 2 70% CLEAN&JERK 3 2X80% 4-5 2X85% 6-7 70% 8 95% B)SWOD FRONT SQUAT X 5 (+2,5 KG FROM LAST WEEK) C)CONDITIONING “HELEN” 3 RFT: 400 M RUN 21 KB SWING(24/16) 12 PULLUPS
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A)AGON I POWER CLEAN 1 RM(3 INTENTOS BAJO TABLA SYNCLAIR) B)AGON II “SAND,SPRINTS & SODA” 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN 80 M BEAR HUG SANDBAG CARRY(45/35) 160 M RUN C)AGON III “BUNNY FRANNIE” 21-15-9...
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A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT X 5 (+2,5 KG FROM PAST WEEK) EVERY 2 MIN FOR 6 MIN STRICT PRESS X 5(+ 1KG FROM PAST WEEK) B)CONDITIONING 5 RFT: 6 GROUND TO OVERHEAD(60/40) 8 OTB BURPEES 6 STRICT CHINUPS 200 M SPRINT 1 MIN REST
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A)OLY EVERY 90″ FOR 12 MIN CLEAN+PUSH JERK+SPLIT JERK 1 60% 2 70% 3 75% CLEAN&JERK 4-5 2X80% 6 2X85% 7-8 90% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-8 BAR MUSCLE UPS b)10 HSPU c)40″ HOLLOW HOLD d)50 DOUBLE UNDERS C)CONDITIONING 3...
Leer másWOD 9/07/2019
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD DEADLIFT 5 RM(+5 KG FROM LAST WEEK) C)CONDITIONING AMRAP 8: 5 TURKISH GET UP(24/16) 15 PULLUPS 25 DOUBLE UNDERS
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A)OLY EVERY 90″ FOR 12 MIN POWER SNATCH+OVERHEAD SQUAT+SNATCH 1 60% 2 70% SNATCH 3 3X75% 4 2X80% 5-6 2X85% 7-8 90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT X 5(+2,5 KG FROM LAST WEEK) C)CONDITIONING 10 TO 1 THRUSTERS(45/30) 1 TO 10 CHEST TO...
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A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 5X80% EVERY 2 MIN FOR 12 MIN STRICT PRESS 5X80% B)CONDITIONING 4 RFT 20 BOX STEP UP W/DUMBELL (22,5/15) 15 TOES TO BAR 10 HANG POWER SNATCH(45/30)
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A)OLY EVERY 90″ FOR 12 MIN CLEAN&JERK 1 3X60% 2 3X70% 3 3X75% 4-5 2X80% 6-7 2X85% 8 90% B)GYMNASTIC CONDITIONING ALT EMOM 12 a)6-10 STRICT CHEST TO BAR b)30″ CONTRALATERAL DEAD BUGS c)10 HSPU d)50 DOUBLE UNDERS C)CONDITIONING...
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A)OLY EVERY 90″ FOR 12 MIN 3 SECOND PAUSE SNATCH(AT KNEE) 1 3X60% 2 3X70% 3 3X75% SNATCH 4-5 2X80% 6-7 2X85% 8 90% B)SWOD EVERY 2 MIN FOR 6 MIN FRONT SQUAT 5X80% C)CONDITIONING 4 RFT: 5 WALL CLIMBS 10 HANG POWER CLEAN(60/40) 10/10 DUMBELL...
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A)SWOD WORK FOR BACK SQUAT 1 RM WORK FOR PUSH PRESS 1 RM B)CONDITIONING AMRAP 8: 8 HANG CLEAN TO THRUSTER(50/35) 8 OTB BURPEES
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