30/1/15
Metcon (AMRAP – Rounds and Reps)
7 Minute Ascending Ladder
2,4,6,8….
Deadlift (102,5/60)
HSPU
Rest 5 Min
7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (70/42,5)
Squat Jump
Listado mensual: enero, 2015
29/1/15
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
6 Ring Dips
12 Pullups
18 Box Jumps (60/50)
WOD29/1/15
Metcon (Weight)
Shoulder Press (2×2,6×3) @ 80%
WOD28/1/15
Metcon (Weight)
10 Min to find 1 Rep Max Snatch
28/1/15
Metcon (Time)
10 Rounds
250m Row
10 DB Snatch (34/22)
WOD27/1/15
Metcon (Weight)
Deadlift (2×2,6×3)@ 80%
27/1/15
Metcon (Time)
100 Thrusters (42,5/30)
* Top of every minute 5 Burpees until amount is completed
WOD26/1/15
Clean and Jerk (5 Reps)
5 reps on the minute for 12 minutes
26/1/15
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
4 PHSPU
8 KB Swings (32/24)
12 GHD Situps
23/1/15
Metcon (Time)
21-18-15-12-9
Power clean (70/47,5)
Strict handstand push-ups
