LATAM LGNDS

Ejercicios

MAX WEIGHT (lb)

0:00-03:00 A1
1 Rm Complex: 2 cleans + 2 Hang Cleans
3:00-6:00 A2
1 Rm Complex: 2 Cleans + 1 Hang Clean
6:00-9:00 A3
1 Rm Complex: 1 Clean+ 1 Hang Clean
9:00-12:00 A4 (woman)
1 Rm 1 Hang Clean

TIMECAP: 12 minutos

Descripción / Variantes

Ejercicios

FOR TIME

Abierta
3RFT

1 lap run
4 Legless rope climb
2 Rope Climb
6 Pull Overs Synchro (2 Athletes synch)
10 yards Handstand walk (2 Athletes)

TIMECAP: 18 minutos

Descripción / Variantes

Avanzados y Master
3RFT

1 lap run
2 Legless rope climb
4 Rope Climb
6 Pull Overs Synchro (2 Athletes synch)
10 yards Handstand walk

Ejercicios

FOR TIME

ABIERTA
30 burpee over the worm (All team)
Then
54-42-30
Toes to Bar
2A work sync/2A Handstand hold
15-21-27
Worm Thruster (All Team)
Then
30 burpee over the worm (All Team)

AVANZADOS / MASTER RX
30 burpee over the worm (All team)
Then
42-30-18
Toes to Bar
2A work sync/2A Handstand hold
9-15-21
Worm Thruster (All Team)
Then
30 burpee over the worm (All Team)

TIMECAP: 18 minutos

Descripción / Variantes

INTERMEDIOS
30 burpee over the worm (All team)
Then
30-24-18
Toes to Bar
2A work sync/2A Handstand hold
9-12-15
Worm Thruster (All Team)
Then
30 burpee over the worm (All Team)

MASTER ESC
21 burpee over the worm (All team)
Then
30-24-18
Toes to Bar
2A work sync/2A Handstand hold
9-12-15
Worm Thruster (All Team)
Then
21 burpee over the worm (All Team)

PRINCIPIANTES
21 burpee over the worm (All team)
Then
42-30-18
Hanging Knee Raises
2A work sync/2A plank hold
9-15-24
Worm Squats (All Team)
Then
21 burpee over the worm (All Team)

Ejercicios

AMRAP

0:00-6:00 Pareja A AMRAP:
• 6 Clean Synch
• 1 Shuttle Run (A1)
• 6 Front Squats Synch
• 1 Shuttle Run (A2)
6:00-8:00 All Team Rest/Cambio de peso
8:00-14:00 Pareja B AMRAP:
• 6 Snatch Synch
• 1 Shuttle Run (A3)
• 6 Overhead Squats Synch
• 1 Shuttle Run (A4)

TIMECAP: 14 minutos

Descripción / Variantes

PRINCIPIANTES
0:00-6:00 Pareja A AMRAP:
• 6 Clean Synch
• 1 Shuttle Run (A1)
• 6 Front Squats Synch
• 1 Shuttle Run (A2)
6:00-8:00 All Team Rest/Cambio de peso
8:00-14:00 Pareja B AMRAP:
• 6 Clean Synch
• 1 Shuttle Run (A3)
• 6 Front Squats Synch
• 1 Shuttle Run (A4)

PESOS
Abierta: 185/125; 155/105
Avanzados y Master Rx: 155/105; 135/95
Intermedios, Master Esc: 95/65; 75/55
Principiantes: 75/55

Ejercicios

FOR TIME

3RFT
Pareja A 15 Wall Balls Synch
Pareja B 15 Wall Balls Synch
All Team 20 Worm Clean & Jerk
All Team 10 Ring/Bar Muscle Up (2A RMU/2A BMU)

AVANZADOS / MASTER RX
Pareja A 12 Wall Balls Synch
Pareja B 12 Wall Balls Synch
All Team 16 Worm Clean & Jerk
All Team 8 Ring/Bar Muscle Up (1A RMU/2A BMU/1A Rest)

TIMECAP: 18 minutos

Descripción / Variantes

INTERMEDIOS / MASTER ESC
Pareja A 12 Wall Balls Synch
Pareja B 12 Wall Balls Synch
All Team 12 Worm Clean & Jerk
All Team 8 Pull Ups (Pareja A synch/ Pareja B Ring Hang Hold)
All Team 8 Pull Ups (Pareja B synch/ Pareja A Ring Hang Hold)

PRINCIPIANTES
Pareja A 12 Wall Balls Synch
Pareja B 12 Wall Balls Synch
All Team 10 Worm Clean
All Team 8 Pull Ups (A1 work / A2 bar hang hold / Pareja B Ring Hang Hold)

Ejercicios

FOR TIME

4RFT
1A 20 yardas Sled Push (10 yds-10yds)
All Team 8 Single arm DB Shoulder to Overhead (4A Synch)
All Team 6 Single Arm Devil Press (4A Synch)
All Team 4 Single Arm DB OH Lunges (4A Synch)
All Team 80 yardas Sled Push (Whoever)

TIMECAP: 10 minutos

Descripción / Variantes

Pesos
Mancuernas:
Abierta, Avanzados y Masters Rx: 2x70/50 lbs
Intermedios, Masters Esc: 2x50/35 lbs
Principiantes: 2x35/25 lbs
Sled:
Abierta: 260 lbs
Avanzados y Masters Rx: 225 lbs
Intermedios y Masters Esc.: 180 lbs
Principiantes: 135 lbs

Ejercicios

FOR TIME

Each Athlete
For time

ABIERTA
15 Thruster
100 DUs
20yd Flip Pig

AVANZADOS/MASTER RX
15 Thruster
75 DUs
20yd Flip Pig

TIMECAP: 18 minutos

Descripción / Variantes

INTERMEDIOS/MASTER ESCALADOS
15 Thruster
50 DUs
20yd Flip Pig

PRINCIPIANTES
15 Thruster
50 SU
20yd Flip Pig

Ejercicios

FOR TIME

TBA

TIMECAP: 15 minutos

Descripción / Variantes