NIVEL II 50’ amrap 400 run, row, bike*2 25 box jumps 400 run, row, bike*2 25 wall ball 400 run, row, bike*2 25 t2b NIVEL[…]

NIVEL II WEIGHTLIFTING Snatch 3,3,3,2,2,1,1 WOD 21, 15, 9 for time Burpee pull ups 400 run, row, bike*2

WARM UP 3 rondas por calidad: 200 run, row, bike*2 1 tempo squat 30" down 30" up 10 dumbbell push press 30" hang SESION 1:[…]

WARM UP 10´por calidad 200 Row, run, bike*2 5 goblet tempo squats 5510 10 overhead plate shrugs 20” banded oh stretch each WOD 4 rounds[…]

WARM UP 10’ por calidad
 200 row
 5 dl
 5 peso muerto
 5 bsq 
5 elbow rotation 
5 strict press 
5 front squat
 JOSIE For[…]

WARM UP 10’ por calidad 100 singles
 25m walking lunge
 15 banded good morning
 5 strict pull ups + 20” hold
 WOD 12’ amrap
 30[…]

WARM UP 3-5 rounds for quality
 200m row 
5 step ups con equilibrio 5 1 leg deadlift 20” isquio stretch each
 DEADLIFT Peso muerto 5,5,3,3,3,5,5,[…]

WARM UP 3 rfq 200 row / bike / run 
5 tempo squats 5510
 10 barbell elbow rotation 
15 sit ups WEGHTLIFTING 8*3 front squats.[…]

WARM UP Muscle snatch 3*3 ligero Snatch muscle under 3*3 ligero Snatch sorts press 3*3 ligero
 WEIGHTLIFTING A. No jump snatch above knee – 10’[…]

WARM UP 200 run / row / bike 
30 monster walks
 5 tempo squats 5510
 5 strict pull ups
 30” plank
 WEIGHTLIFTING 8*3 power clean[…]

WOD WARM UP
 3rounds Russian KB Swing x10 Strict TTB x10 PVC Arch Hold x45sec 

WOD 
1 round max effort
 10 burpee 10 dumbell snatch[…]

WOD WARM UP 
10’ por calidad 
200 run / row / bike 
5 tempo air squat 5510
 5 snatch push press 5” pause top
5 oh[…]

16062018 WARM UP
 10’ por calidad:
 200 row / run / bike
 30 monster walks 5 tempo squats 5510 30” estiramiento aductor en pared WEIGHTLIFTING
[…]

WARM UP 10’ amrap 75 simples
 10 plank shrugs
 10 kippings
 5 strict pull ups

 WOD 4 Rounds For Time: 400 Meter Run 4 Ring[…]

WARM UP 10’ por calidad:
 200 row / run / bike Power monkey hip sequence 
 
 WEIGHTLIFTING 15´ to find a 3rm sumo deadlift[…]

WARM UP 10´por calidad: 200 run / bike / row / 50 simples 5 strict pull ups
 5 windmills cada lado
 10 kippings WOD Amrap[…]

WARM UP 10’ por calidad:
 200 run / row / bike
 5 deadlifts
 5 back squats 5” pause bottom 
5 elbow rotation
 5 push press[…]

WARM UP 10’ por calidad 200 run, row, bike 5 snatch push press 5510 5 air squat tempo 5510 30” hang WOD 5 rondas por[…]

WARM UP A. 5 peso muerto / 5 back squat / 5 elbow rotation / 5 strict press / 5 front squat / 5 peso[…]

WARM UP 3 rondas por calidad: 10 kbs ruso 10 t2b 45” pvc arch hold WEIGHTLIFTING Push jerk – 10´to a heavy 5 – 3*3[…]

WARM UP PARTE A 3-5 rondas por calidad: 5 shoulder press (parada 5” arriba). 30” hang (10” prono, 10” supino + 5 scap shrugs) 15[…]

WARM UP 3 Rondas por calidad: 10 kbs ruso 10 t2b 45” pvc arch hold WEIGHTLIFTING 5*5 back squat hasta el 80%. – Primera repetición[…]

WEIGHTLIFTING A. 30 monster walks & 30 lateral banded walk
 B. Back squat 30%x5, 40%x5, 50%x4, 60%x4, 65%x2, (70-80% x2x6sets) WOD NIVEL III, II &[…]

WITMANN RUNS NIVEL III, II & MASTER 7 rondas por tiempo: 400 run 15 kbs 24/16 15 power clean 40/30 15 box jumps Rest 90”[…]

WEIGHTLIFTING 
A. Clean muscle under 3*3
- carga ligera para calentar el clean.
 B. Clean + tempo front squat 3310 + clean deadlift
 3*(2+2+2) + 3*[…]