CROSSFIT – Sat, 11 Apr 2 ROUNDS FOR TIME: 10 SQUAT & REACH 20SEC PLANK 6 PIKE PUSH UPS 20SEC ISO SPLIT 12 LATERAL BOUNDS PARTNER WOD E2MO2M (YG, IG) (30MIN) 20 CAL ROW 26 PUSH PRESS (20/12,5KG) 32 DB SNATCH 38 SIT UPS (ALTERNATING) 44 LUNGES SYNCHRO
Category Archives: WOD
CROSSFIT – Fri, Apr 10 3 ROUNDS OF: 10 CAT COW 5/5 SPIDERMAN W/ THORACIC ROTATION 10 SCAPULAR PUSH UP 6 PUSH UP ROD APOYADAS 6/6 ALTERNATING V UPS STRENGTH 12’ BENCH PRESS 4 X 5 X 75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} SKILL 8’ DU E2MO2M 20’ 10 TTB 10 FLOOR PRESS (RX 40/60) 30 DU TABATA -BANDED TRÍCEPS […]
CROSSFIT – Thu, Apr 9 CONDITIONING 2 ROUNDS OF: 10 THORACIC ROTATION 10 TOES TO HAND SEAT HAND TOES 10 90/90 10 TENT TO COBRA WORKOUT 5 ROUNDS FOR TIME (30MIN) 20 MTS MEDBALL CARRY 20 BURPEES 16/20 CAL ROW 500 MTS RUN TABATA BIRD DOG PRESS PALLOF
CROSSFIT – Wed, Apr 8 3 ROUNDS OF: 30SEC SQUAT HOLD 30SEC PLANK ——— 3 ROUNDS OF: 10 MONSTER WALK 10 F SQUAT W/PLATE ——— STRENGTH 12’ F SQUAT 4X6X75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}-80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} (RIR 2) ——— E3MO3M 15’ RX 60/80 1 P CLEAN 1 F SQUAT DROP 1 S CLEAN 1 F SQUAT ——— EMOM 6’ RX 50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} […]
CROSSFIT – Tue, 7 Apr GYMNASTICS 2 ROUNDS OF: -10 HOLLOW ROCKS -15 BANDED FACE PULLS -10 AIR SQUATS -20 JUMPING JACKS 8 MIN SKILL: KIPPING PULL-UPS -STRICT BAR HANGING (HOLLOW TO ARCH) -KIP SWING -KIPPING PULL UPS STRENGTH EVERY 90 SECONDS FOR: -STRICT CHIN UP 4 X 6 AMRAP 15 MIN -6 PULL UPS […]
CROSSFIT – Lunes, 6 de abril TABATA – Barbell Good Mornings – OH Squat Hold WEIGHTLIFTING EMOM 1′ TO 3′ – 1 HANG MUSCLE SNATCH + 1 HANG SQUAT SNATCH 40{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}-50{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1′ REST EMOM 5′ TO 7′ – 1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH 55{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}-65{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} 1′ REST EMOM 9′ TO […]
CROSSFIT – Sat, 4 Apr PARTNER WORK PART 1 – BUY IN (YGIG)1000M ROW 80 WALL BALLS 9/7KG60 ALTERNATING KB SNATCH 1-time exercise (AMRAP – Rounds and Reps) PART 2 – 20 MIN AMRAP 10 BURPEES 8 BOX JUMP OVERS 10 AB MAT SIT UPS ONE PERSON COMPLETES FULL ROUND WHILE PARTNER HOLDS PLANK/WALL SIT […]
CROSSFIT – Fri, 3 Apr PULL UPS PULL UPS 4 X 8 PROGRESSIVE IF YOU CAN ADD WEIGHT 8 MIN AMRAP (AMRAP – Rounds and Reps) 8 MIN AMRAP 30 DU / 60 SU 10 PLATE LEG RAISES 5 PULL UPS REST 5 MINS 8 MIN AMRAP (AMRAP – Rounds and Reps) 8 MIN AMRAP […]
CROSSFIT – Thu, 2 Apr PUSH PRESS (Weight) BB PUSH PRESS 4 X 10 PROGRESSIVE 16 MIN EMOM 16 MIN EMOM MIN 1 – 8 PUSH PRESS 30/25KG MIN 2 – 12 PLATE GTO’S 15/10KGMIN 3 – 12/10 CAL ROW MIN 4 – 10 WALK OUT TO PUSH UP
CROSSFIT – Wed, 1 Apr CLEAN COMPLEX (Weight) CLEAN COMPLEX 5 X 31 DEADLIFT 1 POWER CLEAN 1 HANG POWER CLEAN 1 FRONT SQUAT CHIPPER FOR TIME (Time) CHIPPER FOR TIME 8 GOBLET SQUAT 8 KB RUSSIAN TWISTS 10 HANG POWER CLEAN 35/25KG9 GOBLET SQUAT 9 KB RUSSIAN TWISTS10 HANG POWER CLEAN 35/25KG10 GOBLET SQUAT […]