CFVK 01042016

A) GYMNASTIC

4x10 strict handstand push up

B) WOD

AMRAP 15'( parejas )

2 laps run
5 muscle up
10 burpees
15 med ball sit up

CFVK 31032016

A) STRENGTH

5x5 wheighted pull up

5x5 wheighted push up


B) WOD :

EMOTM 12'

4 ROUNDS

Min 1: 15 box jumps
Min 2: 30 hollow rocks
Min 3: 45" Max cal row-bike

CFVK 30032016

A )  WARN UP


15 cal row
15 Front squat
15 push press
15 thrusters


B ) WOD :

Open 16.5

21-18-15-12-9-6-3

Thruster (42,5/30kg)
Bar fancing burpees

CFVK 29032016

A) SKILLS:

Split jerk

B) STRENGTH

Complex :

Squat clean
Hang squat clean
Front squat
Split jerk

1rm

C) TABATA

Core

CFVK 28032016

A) SKILLS :
Bar muscle up

B) WOD :

FOR time

100 Ktb sumo deadlift hight pull
50 Superman push up
100 Ktb russian swing
50 burrols

Rx: 32/24kg

CFVK 24032016

A) STRENGTH

PUSH PRESS (from floor)

4x4 @75-85%

B) WOD

5 ROUNDS FOR time

12 hang DB snatch
9 handstand push up
6 c2b pull up

CFVK 23032016

A) W.U

2 ROUNDS
10 good mornings
10 wall ball
10 deathlift
10 piramid handstand push up

B) WOD:

Open 16.4

AMRAP 13'

55 deathlift (100/70)
55 wall ball (9/6)
55 cal row
55 hspu

CFVK 22032016

A) test;

1000m row

B) WOD

For time
40 box jump
9 man makers
9 pull up
30 box jump
8man makers
8 pull up
20box jump
7man makers
7 pull up