WOD29/12/14
Deadlift
8×2 @80%
Listado mensual: diciembre, 2014
30/12/14
Metcon (AMRAP – Reps)
Tabata (20 secs on/10 secs off)
8 rds of each movement
Chest To Bar
Ring Dips
Front Squats (20)
Box Jumps (60/50)
* score lowest number of each set then add up the 4 total numbers for a final score *
29/12/14
Metcon (AMRAP – Rounds and Reps)
Amrap 24 mins
6 Power Snatch (70/47,5)
12 Wall Balls (9/7)
18 Sit ups
WOD29/12/14
Floor Press
5-5-5-5
26/12/14
In teams of 2- 26 Minute AMRAP
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (60/42,5) until A gets back.
Switch and repeat. (score is reps of hang power clean and jerks)
Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt, round down.
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
5 burpees= 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
WOD23/12/14
Overhead Squats
5×10 (add weight each set)
23/12/14
Metcon (10 Rounds for time)
10 Rounds
Row 200m
30 sec. Rest
22/12/14
Metcon (Weight)
Emom 10 mins
10 Thrusters (42,5/30)
WOD22/12/14
Shoulder Press (1 Rep Max)
WOD19/12/14
Floor Press
3-3-3-3-3