
01-05 Marzo
A. MOBILITY + SNATCH PREP
3 Rounds of
30 seg Downward Facing Dog
30 seg 90 to 90
30 seg Pipe/Banded pass Squat Position
30 seg Pipe Squat Rotations
B. SNATCH – BARBELL CYCLING
Every 90 seg x 6 rounds
5 Power Snatch
5 Hang Power Snatch
5 OHS
Weight:
Rx 60/40
Scaled 40/25
Objetivo
Realizar el trabajo de barra en torno a los 45 seg
ó 1 minuto y descansar sobre los 30 seg.
No tiene por qué ser Touch&Go.
C. OPEN 17.1
For time
10 Db Snatch
15 Burpees Box Jump over
20 Db Snatch
15 Burpees Box Jump over
30 Db Snatch
15 Burpees Box Jump over
40 Db Snatch
15 Burpees Box Jump over
50 Db Snatch
15 Burpees Box Jump over
Weight: 22.5/15
Scaled: 17.5/10
Inch Box: 24/20
Cap: 20 min
A. WARM UP
3 Rounds
20 se Wall Sit
20 seg Inch Worm
20 seg Squats
20 seg Shuttle Sprints
B. STRENGTH 20´
Back Squat
1 x 5 reps 80%
2 x 3 reps 85%
3 x 1 reps 90%
C. THRUSTER STAMINA
EMOM 10´
10 Thruster
– Rest 3 min –
EMOM 5´
6 Thruster
Rx 50/30 – 60/35
Scaled 40/25 – 50/30
Objetivo:
Buscar un peso con el que puedan aguantar las
10 reps durante los 10 min y luego mantener las 6
reps con el aumento de peso.
ENDURANCE
A. CORE WORK
Every 1 min x 12 min
Even
1 Complex
10 V-Up Altern
5 V-Ups
Odd
1 Db Complex
10 Deficit Db Lunges (5-5)
10 Deficit Db Deadlift (unilateral)
B. CONDITIONING 35 MIN
2 Rounds
2000/1700m Row
1000m Run
50 Burpees Box Jump 24/20 inch
A. WARM UP
2000m Row/Ski
Every 1 min 5 Burpees (both athlete)
B. PARTNER WOD
AMRAP 30´
10 Pull Ups
10 Cal Air Bike/Bike Erg
10 HSPU
1 Rope Climb
20 Pull Ups
20 Cal Air Bike/Bike Erg
20 HSPU
2 Rope Climb
….
A.WARM UP
3 Rounds
30 seg Armless Prayer
30 seg Inch Worm (to stand up)
30 seg Tempo Front Squat
30 seg One leg Good Morning
B. BARBELL CYCLING CLEAN
Every 90 seg x 6 rounds
4 Power Clean
4 Hang power Clean
4 Front Squat
4 STOH
Rx 80/55
Scaled 60/42.5
C. OPEN 18.1
AMRAP 20´
8 Toes to Bar
10 One Db hang Clean & Jerk 22.5/15
14/11 Cal Row
A.WARM UP
3 Rounds
20 Sit Ups
20 Mountain Climbers
200m Run
B. STRENGTH 20´ DEADLIFT
1 x 5 reps 80%
2 x 3 reps 85%
3 x 1 reps 90%
Between Effective Sets
20 Db Pendlay Row (10/10)
C. WOD
10 to 2
Bar Muscle Ups
Between Set
12 Kb Snatch 24/16
12 Kb Over Head Lunges
Scaled: Junping Bar Muscle Ups/ Banded Muscle Ups
ENDURANCE
A. WARM UP
3 Rounds
30m Walk Weiter (Db)
15m Over Head Lunges
30 Altern Pike Ups
B. INTERVALS
Every 20 ON 40 OFF x 12 rounds
Every 30 ON 30 OFF x 12 rounds
Every 40 ON 20 OFF x 12 rounds
Row
Ski
Air Bike