Master Hero by Rüsten
by Rüsten Mérida | Rüsten Mérida | Sáb 30 jul 2022Workouts
WOD 1
Ejercicios
FOR TIME
50 SU / DU
25 Dead Lift
25 Sit Ups
50 SU / DU
25 Hang Clean
25 Burpees
50 SU / DU
25 Push Press
25 Sit Ups
50 SU / DU
25 Thrusters
25 Sit Ups
TIMECAP: 12 minutos
Descripción / Variantes
Master Principiantes
Single Unders
95/65 lb
Super Masters
Double Unders
115/85 lb
WOD 2
Ejercicios
FOR TIME
Every 2 min
SET 1
18/ 15 Cal Row
10 Snatch
SET 2
16 / 13 Cal Row
8 Snatch
SET 3
14 / 11 Cal Row
6 Snatch
SET 4
12 Cal Row
4 Snatch
TIMECAP: 8 minutos
Descripción / Variantes
Masters
75/55 - 95/65 - 115/75 - 125/85
Super Masters
95/65 - 115/85 - 135/95 - 155/105
WOD 3
Ejercicios
FOR TIME
2 Rounds Complex
10 single alt Devil Press
10 OH DB lunges
20 Box jump over
2 Rounds Complex
10 OH DB Squat
10 single alt Cluster
TIMECAP: 8 minutos
Descripción / Variantes
MASTER
Complex: 3 pull ups + 3 knee to elbow + 1 pull up
DB 35/20 lb
Box 24/20
* Mujer: jumping pull ups
SUPERMASTER
Complex:
Hombre: 3 c2b + 3 t2b + 1 bmu
Mujer: 3 pullups + 3 t2b + 1 c2b
DB 50/35 lb
Box H: 24 sin tocar M: 20
