El ultimo de los OPEN!!! Open 19.5 33-27-21-15-9 reps for time of: 95-lb/65-lb. thrusters Chest-to-bar pull-ups Time cap: 20 minutes Open 19.5 Scaled 33-27-21-15-9 reps for time of: 65-lb/45-lb. thrusters Jumping pull-ups Time cap: 20 minutes

Warmup 1000 m row / run calentamiento general articular corremos alrededor del Box y a la voz de ya haremos un ejercicio 4 salidas de reacción Weightlifting (Back Squat) Back Squat 8-8-6-6-6 Custom Metcon 4 x 200 m run 40’’ rest 2’ rest Custom Metcon (Tiempo) 40 double unders 30 box jump (75/60) 20 american […]

Warmup 500 m row Or run Paso de lagartija + 12 Air Squat x 2 sets Salto de Rana + 12 Sit Up x 2 sets 5 rounds escaleras agilidad 3 rounds salidas explosivas Custom Metcon (Rondas y Reps) A- SKILL: Practice 15´Simples and Double unders. Para los que saben bien hacer D.U hacen esto: […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 5 paso gusano en el sitio + push up 10 ring rows 10 air squat jump Weightlifting (Sumo Deadlift High Pull) 8-8-6-6-6 sumo deadlift high pull Custom Metcon (Tiempo) 3 rounds 100 m pinched disk (15/10) 12 burpees over the bar 8 power clean […]

Warmup 500 m Run or Row Paso de Oso + 12 Push Up Diamond x 2 sets 12 SDHP Kb+ 12 Deadlift Kb x 2 sets 6 Minutos para calentar SDHP Weightlifting (Sumo Deadlift) A-STRENGHT: 4 Rounds Sumo Deadlift x 5 Reps (Subiendo el peso en cada round) (OJO no es High Pull ver video)https://youtu.be/wQHSYDSgDn8 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamientoi Burguener Custom Metcon Hang power clean + push jerk 2 x 4 + 4 @ 65% 1rm push jerk 2 x 4 + 2 @ 75% Squat clean (5’’) + front squat + split jerk 2 x 2 + 4 @ 65% 1rm split jerk […]

Warmup Warmup 3 rounds 10 push ups 20 lunges 10 sit ups. Custom Metcon (Tiempo) Wod 500m run 100 push ups 500m run 200 Walking lunges 500m run 200 air squats 500m run 200 sit ups 500m run 50 declinados push ups 500m run 100 OH Walking lunges disck 500m run 100 air squats disck […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso lagarto 10 hrpu 2 rounds círculo de la muerte Weightlifting (Floor Press) 8-8-6-6-6 floor press Custom Metcon (Reps) 5 rounds In Pairs A.- 600 m row B.- Bench press @ 85% 6rm floor press SCORE: reps – Bench press Rest time to 20’ […]

Weightlifting (Push Jerk) A-STRENGHT: Push Jerk 5 rounds x 3 Reps. Warmup 500 m Run or Row then: • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 10 Push Ups x 2 sets Hacemos 8/6/4 Reps de Push Jerk para calentar empezando con barra y subiendo de […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds escalera de agilidad 3 rounds salidas de reacción Weightlifting (Weighted Dip) 8-8-6-6-6 weighted ring dips Custom Metcon EMOM 6’ 12 strict chin ups 100 m run 1’ rest Custom Metcon (Rondas y Reps) AMRAP 13’ 40 double unders 1 ring muscle up + 2 […]