muscle-up

Strenght WOD.
10-8-6-4-2 deadlift 120/70 kg.
5-4-3-2-1 muscle-up / Chest to bar

then

AMRAP 7′
7 ring push-ups.
15 kettlebell swing 24/16 kg.
30 russian twist 20/10 kg.
rest 5′
repeat sets and reps for time.

«El hombre juicioso sólo piensa en sus males cuando ello conduce a algo práctico; todos los demás momentos los dedica a otras cosas» Bertrand Russell

30 junio, 2017

WOD – Viernes 30.06.2017

Strenght WOD. 10-8-6-4-2 deadlift 120/70 kg. 5-4-3-2-1 muscle-up / Chest to bar then AMRAP 7′ 7 ring push-ups. 15 kettlebell swing 24/16 kg. 30 russian twist 20/10 kg. rest 5′ repeat sets and reps for time. «El hombre juicioso sólo […]
7 junio, 2017

WOD – Miércoles 07.06.2017

Gymnastic WOD: 30″ on 30″ off Hollow Rock kipping Arch ups (reverse hollow rock) kipping pull-up 3 rounds Take 10 minutes to practice muscle-up then Metcon WOD: 3 rounds for time 400 m run 7 muscle-up 21 kettlebell swing 24/16 […]
29 mayo, 2017

WOD – Lunes 29.05.2017

Strenght WOD: EMOM 10′ 1 Deadlift (80 %) 2 Muscle-up / Band muscle up then Metcon WOD: Complete for time: 50-40-30-20-10 double unders 25-20-15-10-5 pull-ups Perform sets unbroken, every stop complete 10 V-ups «La vida sería imposible si todo se […]
10 mayo, 2017

WOD – Miércoles 10.05.2017

Gymnastic WOD: 3 rounds for time: 30″ L-sit 30″ rest 30″ Handstand 30″ rest 30″ Muscle-up / Band muscle-up 30″ rest then Metcon WOD: In team of two complete AMRAP 15′ A: max calories row B: max sets: 10 box […]
27 abril, 2017

WOD – Jueves 27.04.2017

Strenght WOD: EMOM 10′ Pair: 5 front squat (70%) odd: 3 muscle-up then Complete 4 rounds of: 1 minute max maters row as fast as possible (goal: 300 / 270 meters) rest 2′ After party 100 double unders 100 sit-up […]