Legends Games VI

Ejercicios

FOR TIME

ELITE Cap 20 Min
25 DB Snatches 4A Synch 70/50 Lbs
50 Toes to Bar 2A Synch
75 Wall Ball 2A Synch 30/20 Lbs
25 Ring/Bar Muscle Up 4A Synch
75 Wall Ball 2A Synch 30/20 Lbs
50 Toes to Bar 2A Synch
25 DB Snatches 4A Synch 70/50 Lbs

AVANZADOS Cap 16 Min
20 DB Snatches 4A Synch 70/50 Lbs
40 Toes to Bar 2A Synch
60 Wall Ball 2A Synch 30/20 Lbs
20 1A Ring / 2A Bar Muscle Up Synch
60 Wall Ball 2A Synch 30/20 Lbs
40 Toes to Bar 2A Synch
20 DB Snatches 4A Synch 70/50 Lbs

TIMECAP: 20 minutos

Descripción / Variantes

MASTERS Cap 16 Min
25 DB Snatches 4A Synch 50/35 Lbs
50 Toes to Bar 2A Synch
75 Wall Ball 2A Synch 20/14 Lbs
25 Bar Muscle Up 2A Synch
75 Wall Ball 2A Synch 20/14 Lbs
50 Toes to Bar 2A Synch
25 DB Snatches 4A Synch 50/35 Lbs

INTERMEDIOS Cap 12 Min
20 DB Snatches 4A Synch 50/35 Lbs
40 Toes to Bar 2A Synch
60 Wall Ball 2A Synch 20/14 Lbs
20 1A Bar Muscle Up
60 Wall Ball 2A Synch 20/14 Lbs
40 Toes to Bar 2A Synch
20 DB Snatches 4A Synch 50/35 Lbs

PRINCIPIANTES Cap 12 Min
25 DB Snatches 4A Synch 35/25 Lbs
50 Hanging Knee Raise 2A Synch
75 Wall Ball 2A Alt 14 Lbs
25 Med Ball Sit Up 20/14 Lbs 2A Synch
75 Wall Ball 2A Alt 20 Lbs
50 Hanging Knee Raise 2A Synch
25 DB Snatches 4A Synch 35/25 Lbs

Este workout cuenta con 2 scores para todas las categorías excepto Principiantes:
1 ) Al terminar los ring / bar muscle up synch
2 ) Al terminar todo el workout

Ejercicios

FOR TIME

ELITE Cap 17 Min
2 RFT
14 Burpee Over and Over The Worm
14 Worm Thruster
4 (A1 Hang Squat Snatch / A2 Hang Squat Clean) Synch
4 (A1 Hang Squat Clean / A2 Hang Squat Snatch ) Synch
14 Burpee Over and Over The Worm
28 Worm Shoulder to Over Head
4 (A3 Hang Squat Snatch / A4 Hang Squat Clean) Synch
4 (A3 Hang Squat Clean / A4 Hang Squat Snatch ) Synch

AVANZADOS Cap 16 Min
2 RFT
12 Burpee Over and Over The Worm
12 Worm Thruster
4 (A1 Hang Squat Snatch / A2 Hang Squat Clean) Synch
4 (A1 Hang Squat Clean / A2 Hang Squat Snatch ) Synch
12 Burpee Over and Over The Worm
24 Worm Shoulder to Over Head
4 (A3 Hang Squat Snatch / A4 Hang Squat Clean) Synch
4 (A3 Hang Squat Clean / A4 Hang Squat Snatch ) Synch

Elite: 155/105 Lbs
Avanzados: 135/95 Lbs

TIMECAP: 17 minutos

Descripción / Variantes

MASTERS/INTERMEDIOS Cap 16 Min
2 RFT
10 Burpee Over and Over The Worm
10 Worm Thruster
4 (A1 Hang Squat Snatch / A2 Hang Squat Clean) Synch
4 (A1 Hang Squat Clean / A2 Hang Squat Snatch ) Synch
10 Burpee Over and Over The Worm
20 Worm Shoulder to Over Head
4 (A3 Hang Squat Snatch / A4 Hang Squat Clean) Synch
4 (A3 Hang Squat Clean / A4 Hang Squat Snatch ) Synch

PRINCIPIANTES Cap 14 Min
2 RFT
8 Burpee Over and Over The Worm
8 Worm Squat
4 (A1 Hang Squat Snatch / A2 Hang Squat Clean) Synch
4 (A1 Hang Squat Clean / A2 Hang Squat Snatch ) Synch
8 Burpee Over and Over The Worm
16 Worm Shoulder to Over Head
4 (A3 Hang Squat Snatch / A4 Hang Squat Clean) Synch
4 (A3 Hang Squat Clean / A4 Hang Squat Snatch ) Synch

Masters: 115/75 Lbs
Intermedios: 95/65 Lbs
Principiantes: 75/55 Lbs

Ejercicios

FOR TIME

(FA) 1 Shuttle Run + 25 Snatch
(M1) 1 Shuttle Run + 20 Snatch
(M2) 1 Shuttle Run + 15 Snatch
(M3) 1 Shuttle Run + 10 Snatch

TIMECAP: 13 minutos

Descripción / Variantes

ELITE
105/155/185/205 Lbs

AVANZADOS
85/135/155/185 Lbs

MASTERS
75/115/135/155 Lbs

Ejercicios

FOR TIME

4 RFT
ELITE CAP 15min / AVANZADOS CAP 14min
20 Worm Lunges
20 Hand Release Deadlift (2A Synch, 2A Worm Hold)

Elite: 315/225 Lbs
Avanzado: 225/155 Lbs

TIMECAP: 15 minutos

Descripción / Variantes

MASTERS/INTERMEDIOS
4 Rouns for Time:
16 Worm Lunges
20 Hand Release Deadlift (2A Synch, 2A Worm Hold)
CAP 14min
Master: 205/145 Lbs
Intermedio: 185/135 Lbs

PRINCIPIANTES
AMRAP 10min
16 Worm deadlift
20 Front rack lunges 95/65 (2A synch)

Ejercicios

FOR TIME

FOR TIME: A1-A2 Then A3-A4

ELITE Cap 12 Min
Estación 1:
2 Seated Legless Rope Climb
2 Legless Rope Climb
6 Rope Climb
Estación 2:
(60 Drag Rope Double Unders - 25/20 Cal Row)
(25/20 Cal Row - 60 Drag Rope Double Unders)
Estación 3:
40 Pistol Squats Synch
Estación 4:
20 Double DB Shoulder to Overhead Synch 70/50 Lbs

AVANZADOS Cap 12 Min
Estación 1:
2 Legless Rope Climb
8 Rope Climb
Estación 2:
(45 Drag Rope Double Unders - 18/15 Cal Row)
(18/15 Cal Row - 45 Drag Rope Double Unders)
Estación 3:
30 Pistol Squats Synch
Estación 4:
30 Single ARM DB Shoulder to Overhead Synch 70/50 Lbs

MASTERS Cap 12 Min
Estación 1:
10 Rope Climb
Estación 2:
(40 Drag Rope Double Unders - 15/12 Cal Row)
(15/12 Cal Row - 40 Drag Rope Double Unders)
Estación 3:
20 Pistol Squats Synch
Estación 4:
20 Double DB Shoulder to Overhead Synch 50/35 Lbs

TIMECAP: 12 minutos

Descripción / Variantes

FOR TIME: A1-A2 Then A3-A4

INTERMEDIOS Cap 11 Min
Estación 1:
10 Rope Climb
Estación 2:
(100 Drag Rope Single Unders - 18/15 Cal Row)
(18/15 Cal Row - 100 Drag Rope Single Unders)
Estación 3:
40 Goblet Squats Synch 50/35 Lbs
Estación 4:
30 Single ARM DB Shoulder to Overhead Synch 50/35 Lbs

PRINCIPIANTES Cap 10 Min
Estación 1:
10 Rope Climb (10 FT)
Estación 2:
(80 Drag Rope Single Unders - 18/15 Cal Row)
(18/15 Cal Row - 80 Drag Rope Single Unders)
Estación 3:
40 Goblet Squats Synch 35/25 Lbs
Estación 4:
30 Single ARM DB Shoulder to Overhead Synch 35/25 Lbs

LA SEGUNDA PAREJA SOLO PODRÁ AVANZAR DE ESTACIÓN UNA VEZ QUE LA PRIMERA PAREJA LA HAYA TERMINADO

Ejercicios

FOR TIME

ELITE
1 Lap Run (All Team)
21 Pull Over A1-A2
1 Lap Run (All Team)
15 Pull Over A2-A3
1 Lap Run (All Team)
12 Pull Over A3-A4
1 Lap Run (All Team)
9 Pull Over A4-A1

AVANZADOS
1 Lap Run (All Team)
18 Pull Over A1-A2
1 Lap Run (All Team)
15 Pull Over A2-A3
1 Lap Run (All Team)
12 Pull Over A3-A4
1 Lap Run (All Team)
9 Pull Over A4-A1

TIMECAP: 18 minutos

Descripción / Variantes

MASTERS
1 Lap Run (All Team)
15 Pull Over A1-A2
1 Lap Run (All Team)
12 Pull Over A2-A3
1 Lap Run (All Team)
9 Pull Over A3-A4
1 Lap Run (All Team)
6 Pull Over A4-A1

TODAS LAS CATEGORIAS:
CADA VEZ QUE ROMPAN O CAMBIEN DE ATLETA, TODO EL EQUIPO DEBERÁ REALIZAR 3 WORM SQUATS

Ejercicios

FOR TIME

TBA

TIMECAP: 12 minutos

Descripción / Variantes

Ejercicios

FOR TIME

TBA

TIMECAP: 20 minutos

Descripción / Variantes