enero 18, 2019

Strength

5RM Shoulder Press

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Metcon 

Partner Wod 1:1

8 Rounds

50 Air Squats 

25 Pull-ups

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With 9/7 kg. Vest

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enero 17, 2019

Strength

5RM Sumo Deadlift

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Core Work

10-8-6-4-2

Turkish Get-up

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Metcon

6 min. AMRAP 

24 KB Swings 24/16

200 Meters Run

-Rest 3 min.-

6 min. AMRAP 

12 KB Sumo Deadlift High-pull

100 Meters Run 

 

 


enero 16, 2019

Strength

5RM Front Squat

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Metcon

10 Rounds

10 Meters DB OH Lunges #L

10 Burpees 

10 Meters DB OH Lunges #R

10 Handstand Push-ups

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Rx. Dumbbell 25/17,5

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enero 15, 2019

Strength

5RM Bench Press

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Interval Work

30” On – 1’00” Off x 4 Rounds 

1 Wall Climb 

Max. Rope Climbs

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Metcon

“Annie”

50-40-30-20-10

Double-unders

AbMat Sit-ups

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Cash Out 

100 Step-ups #24/20”

 

 


enero 14, 2019

Strength

5RM Back Squat

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Complementary Work

3/5 Rounds of:

5 Floor Presses

5 BB Roll-ups

5 Seated Presses

10 Floor Wipers

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Metcon

For Time 

63 Thrusters #40/30

30 Power Snatches #50/35

18 Clean & Jerks #60/40