La Costa Challenge

Ejercicios

FOR TIME

Principiantes/ Intermedios
A1) 25 Mts Sandbag Bear Hug Carry
15 Sandbag Cleans
25 Mts Sandbag Bear Hug Carry
-Then all Run 250 Mts-
A2) 25 Mts Sandbag Bear Hug Carry
12 Sandbag Cleans
25 Mts Sandbag Bear Hug Carry
-Then all Run 250 Mts-
A3) 25 Mts Sandbag Bear Hug Carry
9 Sandbag Cleans
25 Mts Sandbag Bear Hug Carry
-Then all Run 450 Mts-

Open
25 Mts Sandbag Bear Hug Carry
9 Sandbag Clean

25 Mts Sandbag Bear Hug Carry
9 Sandbag Clean

25 Mts Sandbag Bear Hug Carry
6 Sandbag Clean

25 Mts Sandbag Bear Hug Carry
6 Sandbag Clean

25 Mts Sandbag Bear Hug Carry
3 Sandbag Clean

25 Mts Sandbag Bear Hug Carry
3 Sandbag Clean

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Principiantes/ Intermedios
A1,A2,A3)
21 Syncro Single Arm DB Devil Press
A1) 50 mts Swim
A1,A2,A3)
18 Syncro Single Arm DB Snatch
A2) 50 mts Swim
A1,A2,A3)
15 Syncro Burpees over DB
A3) 50 mts Swim

Open
Complete 60 reps of Single Arm Db Devil Press
Every 1:30 swim 50 mts

TIMECAP: 7 minutos

Descripción / Variantes

Ejercicios

MAX WEIGHT (lb)

Principiantes/ Intermedios
A1) 4 Min to find 1 RM
-Cluster

Then

A2) 4 Min to complete the complex for max load
- 1 Power Clean+2 Front Squats + 1 Squat Clean

1 Min rest to Prepare then

A3) 1 min Max reps
- Thrusters


Open
5 Min to complete the complex for max load
- 1 Power Clean+2 Front Squats + 1 Squat Clean

1 Min rest to Prepare then

1 Min Max reps
- Thrusters

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

AMRAP

Principiantes/ Intermedios
AMRAP 7
A1, A2) 30 Unbroken Syncro Wallball Shots
Ax, Ax) 15 Syncro knees Raises

A2, A3) 30 Unbroken Syncro Wallball Shots
Ax, Ax) 15 Syncro knees Raises

A3, A1) 30 Unbroken Syncro Wallball Shots
Ax, Ax) 15 Syncro knees Raises

Open
AMRAP 7
30 Unbroken Wallball Shots
15 Toes to Bar

TIMECAP: 7 minutos

Descripción / Variantes

*En caso de romper o descansar los WBS, el otro atleta para un shuttle sprint de 25 mts ida y 25 mts vuelta para reanudar los WBS

*Cada atleta deberá de hacer al menos 1 Knee Raise o T2B

Ejercicios

FOR TIME

A1) 50 mts Sled Drag
A2) 50 mts Jerry can Farmer Carry
A3) 25 mts Sprint - 20 S2OH - 25 mts Sprint
- Then all team 4 Rope Climbs

A3) 50 mts Sled Drag
A1) 50 mts Jerry can Farmer Carry
A2) 25 mts Sprint - 15 S2OH - 25 mts Sprint
- Then all team 4 Rope Climbs

A2) 50 mts Sled Drag
A3) 50 mts Jerry can Farmer Carry
A1) 25 mts Sprint - 10 S2OH - 25 mts Back Rack Walking Lunges / 25 mts Overhead Walking Lunges
- Then all team 4 Rope Climbs

Open
25 mts sled Drag
25 Mts Sprint
25 mts Jerry Can Farmer Carry
25 Mts Sprint
10 S2OH
25 OH Walking Lunges
25 mts Sprint
5 Rope Climbs

25 Mts Sprint
25 mts sled Drag
25 Mts Sprint
25 mts Jerry Can Farmer Carry
25 Mts Sprint
10 S2OH
25 OH Walking Lunges
4 Rope Climbs

25 mts sled Drag
25 Mts Sprint
25 mts Jerry Can Farmer Carry
25 Mts Sprint
10 S2OH
25 OH Walking Lunges
25 mts Sprint
3 Rope Climbs
25 Mts Sprint to Goal

TIMECAP: 12 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Principiantas
WOD 6 semi

Principiante:
A1)
12 Pushup HR
15 Goblet Squat 25/35
18 Hang Snatch 55/75
15 Goblet Squat 25/35
12 Pushup HR

A2)
12 Pushup HR
15 Goblet Squat 25/35
18 Hang Snatch 55/75
15 Goblet Squat 25/35
12 Pushup HR

A3)
12 Pushup HR
15 Goblet Squat 25/35
18 Hang Snatch 55/75
15 Goblet Squat 25/35
12 Pushup HR

CORREN 25 MTS AL FINAL

Intermedios
Intermedio:

A1)
12 HSPU
15 Goblet Squat 25/35
18 Hang Snatch 75/95
15 Goblet Squat 25/35
12 HSPU

A2)
12 HSPU
15 Goblet Squat 25/35
18 Hang Snatch 75/95
15 Goblet Squat 25/35
12 HSPU

A3)
12 HSPU
15 Goblet Squat 25/35
18 Hang Snatch 75/95
15 Goblet Squat 25/35
12 HSPU
CORREN A LA META FINAL


OPEN
12 STRICT HSPU
15 Pistols alternados
18 Hang Snatch 135
15 Pistols alternados
12 STRICT HSPU

Corrida 25 Mts al FINAL

TIMECAP: 10 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Principiantes- MASTERS
3 Rondas por tiempo
A1)
30 single unders
10 DB OHS
A2)
30 single unders
10 DB OHS
A3)
30 single unders
10 DB OHS

A1,A2,A3) 5mts Tire Flips

INTERMEDIO
3 Rondas por tiempo
A1)
30 Double unders
10 DB OHS
A2)
30 Double unders
10 DB OHS
A3)
30 Double unders
10 DB OHS

A1,A2,A3) 5mts Tire Flips

Open
5 Rondas por tiempo
- 7 Ring muscle Ups
- 50 Single Cross Overs
- 10 Single Arm OHS
-5 Mts Tire Flips

TIMECAP: 15 minutos

Descripción / Variantes