Entrenamiento del Viernes 13 de Diciembre de 2013
CALENTAMIENTO
- Handstand Push up
7/7/7/7/7
- Pull up
10x10 agarres
WOD - 5 rounds
- 20 Floor wipers 50kg
- 30 Jump on rod
- 40 Push-up
Carrera:
-
50 min suaves opcional
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Entrenamiento del Jueves 12 de Diciembre de 2013
CALENTAMIENTO
- 4 CUERDAS LASTRADAS 10Kg
ó
Abdomen en cuerda
- Téc. pertigista
Téc. cadera
Téc. tracciones
- Tabata push-up
WOD - Amrap R x 15 min
- 20 box jump 60 cm
- 20 doubles unders
- 200 mtrs run
Carrera:
-
15 min c.c. + téc. carrera.
2 x 40 - 2 x 60 + 1 x 300 + 1 x 500 mtrs. 1-2-3 min recp.
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---------------------------------------- 64.5in = 163.8cm -----------------------------------------
Entrenamiento del Miércoles 11 de Diciembre de 2013
CALENTAMIENTO
- POWER SNATCH
5/5/5/5/5
-
PUSH JERK
5/5/5/5/5
WOD - ONE LESS
- 6 CLEAN 60 Kg
- 6 PULL-UP STRITC
- 600 MTRS ROWING
Carrera:
-
20 min c.c. suave opcional
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Entrenamiento del Martes 10 de Diciembre de 2013
CALENTAMIENTO
- 100 BURPEES FOR TIME
-
Tabata Something Else - Complete 32 intervals of:
- 20 seconds of work followed by 10 seconds of rest, where:
- the first 8 intervals are Pull-ups,
- the second 8 are Push-ups,
- the third 8 intervals are Sit-ups,
- and finally, the last 8 intervals are Squats.
There is no rest between exercises.
WOD - Barbara
Complete 5 rounds, resting 3:00 between each round:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
Carrera:
-
20 min c.c. + técnica carrera + 4km recuperac. 4 min
1x2000 80% + 1x1000 90% + 1x500 100%
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Entrenamiento del Lunes 9 de Diciembre de 2013
CALENTAMIENTO
- DEADLIFT
7/7/7/7/7
- FOR 10 ROUNDS:
1 TOWER + 10 PUSH-UP
REST 1:00 BETWEEN EACH ROUND
WOD - (Uno menos) - FOR TIME
- 7 HANG POWER CLEAN RX = 60 KG
- 7 BOX JUMP
- 7 DOUBLE UNDER
Carrera:
-
20 c.c. + téc. carrera + 2x7 diagonales pausa al trote y 2 min entre bloque
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