oct
18
2015
WOD 19102015
A. STRENGTH: Back Squat 3-3-3-3-3-3 B. For Quality: 1 x 10 @75% of A 1 x 3 @95% of A 1 x 15 @70% of A 1 x 3 @90% of A 1 x 20 @65% of A
Category Archives: WOD
oct
15
2015WOD 16102015
A. STRENGTH: Weighted Pull Ups 5-5-5-5-5 B. “Bradley” 10 Rounds of: 100m Sprint 10 Pull Ups 100m Sprint 10 Burpees 30″ Rest
oct
14
2015
WOD 15102015
A. AMRAP 12′: 10 Kb Swing (24/16kg) 10 Box Jumps 10 Push Ups 10′ Rest B. AMRAP 12′: 10 Dummbell Snatch 10 Burpees 10 WallBall Shots
oct
13
2015
WOD 14102015
A. STRENGTH: OHS 3-3-3-3-3-3 B. EMOM 14′: 1st- 30-50 Double Unders 2nd- 7-10 OHS @65-70% of A
oct
12
2015WOD 13102015
A. STRENGTH: Strict HSPU 3 x Max Reps B. For Time: 21 Deficit HSPU 800m Run 15 Deficit HSPU 600m Run 9 Deficit HSPU 400m Run 6 Deficit HSPU 200m Run 3 Deficit HSPU 100m Run
oct
08
2015WOD 09102015
FOR TIME: 1- Power Clean (80/60), 2- Front Squat (80/60), 3- 400 m Run, 4- Strict Pull-up, 5- Burpees, 6- KET Swing (32/24), 7- box jump, 8- Wall ball, 9- Toes to bar, 10- HSPU.
oct
07
2015WOD 08102015
A. STRENGTH: Thruster 20′ to 3RM B. 15/10/6 For time: Thruster (60/40kg) Bar Muscle Up
oct
07
2015
WOD 07102015
A. STRENGTH: Halting Deadlift 3-3-3-3-3-3 B. 5 Rounds of: 7 Deadlift (120/90kg) 15 Push Ups 30 Box Jumps
oct
05
2015
WOD 06102015
A. SKILLS: Kb Snatch B. 21-15 – 9: Left-arm Kettlebell snatch (24/16kg) Right-arm Kettlebell snatch Pull-ups
oct
04
2015
WOD 05102015
A. STRENGTH: E2MOM 10′ (5 Rounds) 5 x Back Squat @80% 1RM B. AMRAP 7′: 18 Wall balls Shots 12 Burpees Rest 3′ AMRAP 7 20 Row Cal 10 HSPU Enhorabuena a nuestro querido Gonzo, es una autentica máquina!!