Entrenamientos de "box jumps"

• For time 18' para hacer 3 rondas
  • 10 reps de KB Walking Lunges 22/15 kilos
  • 20 reps de Box Jumps
  • 20 reps de Front Rack Lunges 22/15 kilos
  • 10 reps de Burpee Box Jumps
  • 30 reps de Walking Lunges

Intenta que el wod sea lo más rápido posible, realiza todos los movimientos unbroken e intenta tomar aire entre cada estación, muévete rápido. En el caso de los burpees box jump ponte el cajón en la posición más alta para intentar meter algo más de intensidad al wod.

• 3 Handstand Push-ups
• 9 Pull-ups
• 18 Box Jumps (24 / 20)

One athlete will run 800 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

• 10 Handstand Push-ups
• 15 Deadlifts (250# / 175#)
• 25 Box Jumps (30 / 24)
• 50 Pull-ups
• 100 Wall Ball Shots (20# / 14#)
• 200 Double-unders
• 400 Meter Weighted Run (45# / 35#)

• KB Swings (1.5 Pood / 1 Pood)
• Box Jumps (24" / 20")

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

• 10 Meter Shuttle Sprints
• Burpee Box Jumps (24 / 20)

• Wall Ball Shots (20# / 14#)
• Box Jumps (24" / 20")
• KB Swings (1.5 Pood / 1 Pood)

• 7 Squat Cleans (185# / 135#)
• 8 Burpee Box Jumps (36" / 32")

• KB Swings (1.5 Pood / 1 Pood)
• Box Jumps (24" / 20")

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

• 15 Deadlifts (225# / 155#)
• 20 Box Jumps (24" / 20")
• 25 Pull-ups

• KB Swings (1.5 Pood / 1 Pood)
• Box Jumps (24" / 20")

Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.

• 20 Deadlifts (275# / 185#)
• 20 KB Swings (2 Pood / 1.5 Pood)
• 20 Overhead Squats (115# / 75#)
• 20 Burpees
• 20 C2B Pull-ups
• 20 Box Jumps (24" / 20")
• 20 Dumbbell Squat Cleans (40# / 30#)

Corre 400 metros después de cada ejercicio.

• 5 Deadlifts (275# / 205#)
• 13 Push-ups
• 9 Box Jumps (24" / 20")

• Hanging Power Snatches (75# / 55#)
• Box Jumps (24" / 20")

• 15 Box Jumps (24 / 20)
• 12 Push Presses (115# / 75#)
• 9 Toes-to-bars

• Hanging Power Cleans (75# / 55#)
• Box Jumps (24" / 20")

• 100 KB Swings
• 100 Box Jumps
• 100 Sit-ups
• 100 Pull-ups

Es necesario partir.

• 3 Forward Rolls
• 5 Wall Climbs
• 7 Toes-to-bars
• 9 Box Jumps (30" / 24")

• 12 Box Jumps (24 / 20)
• 6 Thrusters (95# / 65#)
• 6 Bar-facing Burpees

• 50 Box Jumps (24" / 20")
• 50 Jumping Pull-ups
• 50 KB Swings (1 Pood / 26#)
• 50 Walking Lunges
• 50 Knees-to-elbows
• 50 Push Presses (45# / 35#)
• 50 Back Extensions
• 50 Wall Ball Shots (20# / 14#)
• 50 Burpees
• 50 Double-unders

• 10 Push Presses (115# / 85#)
• 10 KB Swings (1.5 Pood / 1 Pood)
• 10 Box Jumps (24 / 20)

• 30 Box Jumps (24" / 20")
• 30 Jumping Pull-ups
• 30 KB Swings (1 Pood / 26#)
• 30 Walking Lunges
• 30 Knees-to-elbows
• 30 Push Presses (45# / 35#)
• 30 Back Extensions
• 30 Wall Ball Shots (20# / 14#)
• 30 Burpees
• 30 Double-unders

• Thrusters (75# / 55#)
• Box Jumps (24" / 20")

• 400 Meter Run
• 10 Burpee Box Jumps
• 10 SDHP (95# / 65#)
• 10 Thrusters (95# / 65#)

Descansa 1 minuto entre rondas.

• 21 Wall Ball Shots
• 15 Box Jumps (24" / 20")
• 9 Pull-ups

• 2 Muscle-ups
• 20 Box Jumps (32" / 24")
• 200 Meter Pinch-grip Run (25# / 15#)

Para la carrera con agarre de pinza, los atletas llevarán placas protectoras del peso RX, en cada mano, usando un agarre de pinza.

• 400 Meter Sandbag Carry (50# / 35#)
• 12 Push Presses (115# / 75#)
• 12 Box Jumps (24 / 20)
• 15 SDHP (95# / 65#)

• 21 Burpees
• 15 Box Jumps (24" / 20")
• 9 Toes-to-bars

• Wall Ball Shots (20# / 14#)
• SDHP (75# / 55#)
• Box Jumps (20 / 16)
• Push Presses (75# / 55#)
• Row

La puntuación final es el total de repeticiones. La repetición en el caso del remo es la caloria.

• Deadlifts (315# / 225#)
• Box Jumps (30 / 24)

• 25 Box Jumps (24" / 20")
• 10 Burpees
• 10 Cleans (135# / 95#)