Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press 5 drop snatch Custom Metcon Push press snatch grip + snatch balance 3 x 4 + 4 @ 60% 1rm snatch push press 3 x 4 + 4 @ 65% 2 x 4 + 2 @ 75% […]

Warmup Warmup 500m run 10 rondas 1 burpee 1 push ups 1 sit ups 1 air squats Custom Metcon (Tiempo) Wod 3 rounds for time of: En parejas mientras uno corre o hace remo el otro hace KB. (20/12k) 2 rounds 200m run Swing a una mano alternando (hasta que llegue el compañero) (20/12k) 3 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 WBS 10 sit ups 10 ring rows Custom Metcon EMOM 8’ 12 V-sit ups 12 C2B 1’ rest Gymnastics (Bar Muscle-up) 12’ practise bar muscle up Custom Metcon (Tiempo) 4 rounds 15 thruster (40/25) 12 burpees Time cap: 15’

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 8/6/4/2 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 90% de 1 RM Weightlifting (Shoulder Press) […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 alternating renegade row 10 K2E 10 HRPU Weightlifting (Bench Press) 10-10-8-8-8 DB bench press Custom Metcon OTM 6’ 40 double unders 1’ rest Custom Metcon (Tiempo) 12-10-8-6 alternating renegade row (20/15) T2B diamond push up Time cap: 13’

Warmup 500 m Run or Row 2 rounds 10 Sit Up 10 ring rows 10 air squat jump 2 Rounds Paso de Cangrejo Paso de carretilla Skill A- SKILL GYMNASTIC: WOD:4 Rounds: 3 Reps. Of Skin The Cats. Handstand Walk For 5 / 3 Meters each round.(El que no sepa andar que haga el pino […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 5 paso gusano en el sitio 10 plate scarecrow (https://www.youtube.com/watch?v=fgLQbZyX8H0 Custom Metcon Shoulder press + push press + push jerk 3 x 2 + 4 + 6 @ 70% 1rm shoulder press 2 x 2 + 4 + 6 @ 85% 1rm […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds escaleras de agilidad 3 salidas explosivas Weightlifting (Overhead Squat) 15’ to locate 1rm OHS Custom Metcon (Tiempo) 100 double unders 12 snatch deadlift @ 75% 1rm squat snatch 20 saltos laterals a la barra 10 power snatch @ 75% 1rm squat snatch 20 saltos […]

Warmup 500 m Run or Row Paso de Gusano + 12 Sit Up x 2 sets Walking Lunge Kb Farmer Carry + 12 Air Squat x 2 sets 6´para calentar OHS y empezar con las series efectivas de 5 Reps. Hacer 10/8/6 Reps. Weightlifting (Overhead Squat) A- STRENGTH: Overhead Squats 5 sets of 5 Reps […]

Open 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb/25-lb. dumbbell, 24-in/20-in. box Time cap: 10 minutes Open 19.3 Scaled For time: 200-ft. dumbbell front-rack lunge 50 dumbbell box step-ups 50 5-in. elevated strict handstand push-ups 200-ft. bear crawl 50-lb/35-lb. dumbbell, 24-in/20-in. box Time cap: […]