Miércoles 11/12/2019 -Weekly Bday-

Miércoles 11/12/2019 -Weekly Bday-

por | Dic 12, 2019 | Wod

Warmup: BearComplex Weightlifting: E2mom for 20´ – Power Cleans: Sets 1-3: 3 reps @ 60-70% (Touch and go) Sets 4-6: 2 reps @75-85% (1.1. Drop between reps) Sets 7-10: 1 rep (85%+ build to a heavy but quality single) WOD: 5 Rounds – 400m Run – 20x...
Miércoles 11/12/2019 -Weekly Bday-

Martes 10/12/2019 -RUNNIN’ DOWN A DREAM-

por | Dic 12, 2019 | Wod

Warmup: – 3 x Burguener W/Up Weightlifting: E90sec for 18´Alt (4 sets of each) 1) 3 Snatch high pulls (90-100% of 1RM Snatch) 2) 5 BTN Snatch grip push press (~80-85% of 1RM Snatch) 3) 5 Seated tall box jumps (rest ~5s between jumps, build to a high but safe...
Miércoles 11/12/2019 -Weekly Bday-

Jueves 05/12/2019 -THE MOUNTAIN-

por | Dic 4, 2019 | Wod

Warmup: – Foam roller Gymnastics: E2mom for 20´ – Power Cleans *Sets 1-2: 3 reps @ 60-70% *Sets 3-4: 2 reps @75-85% *Sets 5-10: 1 rep (85%+ build to a heavy but quality single) WOD: 25´CAP – Row for 50kcal – 40x Push Press with 22.50kg /...
Miércoles 11/12/2019 -Weekly Bday-

Martes 03/12/2019 -QUICK AND DIRTY-

por | Dic 2, 2019 | Wod

Warmup: 400m, then 3x – 25 Jumping Jacks – 15 Dislocates – 5 Burpees Strength: E3mom for 15´ – Strict Press: *Set 1: 8 @ 65% *Set 2: 6 @ 75% *Set 3: 5 @ 80% *Set 4: 4 @ 85-90% *Set 5: 4 @ 85-90% Skill: 10´For – Box Jumps Max. High WOD: 12...
Miércoles 11/12/2019 -Weekly Bday-

Lunes 02/12/2019 -CINDY ON THE RUN-

por | Dic 1, 2019 | Wod

Warmup: – Snatch Prep Weightlifting: 12´Emom – 3x Hang Power Snatches (Start at a light-moderate weight, and build as needed) Strength: E2mom for 10´ – 3x Front Squats Pause front squats @3,3,X,1 (@55-65% of 1RM) WOD: 20´Amrap – 2000m Run then...