WOD
 | Thu, Oct 22
Today | |
 | Happy Birthday: Jorge Rojass |
 | Gymversary: Isaac V(8) |
| Jueves 22 Oct 26 Deload and Transition | Accesory Work 22 Oct 26 | COMPETE By PRVN 22 OCt 26 | Oly jueves 22 oct 26 |
Jueves 22 Oct 26 Deload and Transition
(Time)
STRENGTH
Floating Deadlift
Every 4:00 x 4 Sets
5 Floating Deadlifts
+
30m Dual Kettlebell Front Rack Carry
FLOATING DEADLIFT
Standing on a plate, stand the bar to the hip, lower back to about 1-3in off the floor, then return to the hip without touching down the floor.
4 Sets (8 min)
1:30 AMRAP - Rest 30 seconds
5 Squat Cleans 135/95
60 Double Unders
Max Power Cleans 135/95
Avanzado -40 Double Unders & 115/75 lbs
Escalado -80 singles & 75/55 lbs
Goals 7 Power Cleans per set
| 0% |  | |  | 0% |
| Victoria P | 7:00am... 3 2 1 GO! | | Adolfo H | 7:00am... 3 2 1 GO! | | Henderson | 7:00am... 3 2 1 GO! | | Leo C | 7:00am... 3 2 1 GO! | | Jorge Rojass | 7:00am... 3 2 1 GO! | | Daniel Hurtado | 7:00am... 3 2 1 GO! | | Marco Mart | 7:00am... 3 2 1 GO! | | David He | 7:00am... 3 2 1 GO! |
|
Accesory Work 22 Oct 26
(Time)
3 SETS
8-10 Reverse Nordic Curls
15m Reverse Sled Drag, moderate load @ smooth and controlled pace
15m Sled Push, moderate load @ smooth and controlled pace
| 0% | | | | 0% |
| Victoria P | 7:00am... 3 2 1 GO! | | Adolfo H | 7:00am... 3 2 1 GO! | | Henderson | 7:00am... 3 2 1 GO! | | Leo C | 7:00am... 3 2 1 GO! | | Jorge Rojass | 7:00am... 3 2 1 GO! | | Daniel Hurtado | 7:00am... 3 2 1 GO! | | Marco Mart | 7:00am... 3 2 1 GO! | | David He | 7:00am... 3 2 1 GO! |
|
COMPETE By PRVN 22 OCt 26
(Time)
OPCION 1 - Por calorías
5 Sets (reloj de 40:00)
0-2:00 - Max Distance Run
2:00-4:00 - Max Distance Ski
4:00-6:00 - Max Calorie Run
6:00-7:00 - :15 Freestanding Handstand + :15 / :15 Kettlebell Suitcase Hold
7:00-8:00 - 15 Reverse Hypers, livianos
Kettlebell: 32kg
Meta: mantener la guía de RPE
Score: Total Calories
RPE: 5-6/10
Objetivo principal: ritmos constantes en las máquinas durante todo el trabajo
Objetivo secundario: mantener la guía de RPE
El objetivo principal de hoy es mantener un ritmo de RPE 6 en las máquinas y, en segundo lugar, sostener un output estable en las máquinas. Vas a tener alrededor de 30 segundos de descanso en los minutos 6 y 7, así que no hay mucho descanso incorporado. De nuevo, el objetivo hoy es una pieza de recuperación tipo zona 2, de estado estable.
Opción 2) Gimnásticos Nivel 1
EMOM 12
Minuto 1 - 10/10 Ankle Mobility Rocks
Minuto 2 - :30 segundos Couch Stretch (alterná la pierna en cada round)
Minuto 3 - :50 segundos de activación de glúteos (Banded Lateral Walks + Glute Bridges)
Minuto 4 - :30 segundos Deep Squat Hold con rotaciones torácicas
B) Por calidad:
20:00 AMRAP
10/10 Single-Leg Glute Bridge (:03 de pausa arriba)
:20-:30 segundos L-Sit Hold (Parallettes)
8/8 Cossack Squat
:20-:30 segundos Side Plank (cada lado)
10/10 Single-Leg Romanian Deadlift con KB liviana
10 Strict Hanging Knee Raises
:15-:20 segundos Copenhagen Plank (cada lado)
| 0% | | | | 0% |
| Victoria P | 7:00am... 3 2 1 GO! | | Adolfo H | 7:00am... 3 2 1 GO! | | Henderson | 7:00am... 3 2 1 GO! | | Leo C | 7:00am... 3 2 1 GO! | | Jorge Rojass | 7:00am... 3 2 1 GO! | | Daniel Hurtado | 7:00am... 3 2 1 GO! | | Marco Mart | 7:00am... 3 2 1 GO! | | David He | 7:00am... 3 2 1 GO! |
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Oly jueves 22 oct 26
(Time)
Hang Snatch
80% 2/2
85% 3/1
Power Clean + Squat Clean
80% 2+2 x2
85% 1+1 x3
| 0% | | | | 0% |
| Victoria P | 7:00am... 3 2 1 GO! | | Adolfo H | 7:00am... 3 2 1 GO! | | Henderson | 7:00am... 3 2 1 GO! | | Leo C | 7:00am... 3 2 1 GO! | | Jorge Rojass | 7:00am... 3 2 1 GO! | | Daniel Hurtado | 7:00am... 3 2 1 GO! | | Marco Mart | 7:00am... 3 2 1 GO! | | David He | 7:00am... 3 2 1 GO! |
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