Warmup 2 rounds 200m run or row 10 Squats Push Disk (10/5 K) 15 Push up 20 Mountain Climber (10R/L) Skill SKILL GYMNASTIC: (Explicacion de la diferencia entre strict y Kipping) Then 3 Rounds: -Strict HSPU 8/4 reps. (el que no lo pueda hacer estricto que haga Handstand Hold x 30/20 secs ) -Hand Release […]

Warmup 2 Rounds 1’ Comba 12 Air Squat 12 Lunge OH Disk(15/10 K) 5 Bomber Push Up Weightlifting (Back Squat) A- STRENGTH: Back Squat hacer para calentar 2 sets de 12 Reps. con poco peso then: 5 x 10 Reps (Subiendo de peso) *Rest 1 minute Custom Metcon (Rondas y Reps) B- WOD: 14 min […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 5 paso gusano en el sitio + toque de las punteras contrarias 10 sit up roll 10 air squat jump Custom Metcon Snatch balance + Drop snatch 2 x 4 + 4 @ 50% 1rm snatch 2 x 4 + 2 @ 60% 2 […]

Custom Metcon (Rondas) AMRAP 40′ 1000m run 40 air squats 40 push ups 40 lunges jump

Warmup EMOM – 2 Rounds Station 1 – 30” Bear Crawl Station 2 – 30” Air Squats Station 3 – 30” HRPU Station 4 – 30” Sit ups Weightlifting (Push Jerk) A-STRENGTH: Push Jerk 5-5-5-5-5 Reps. Custom Metcon (Tiempo) B-WOD: 5 Rounds for Time 10 Squat Cleans (60/40 K.) 8 Bar-Facing Burpees 10 Air Squats. […]

Warmup 2 Rounds: 300 m Run or Row Walking Lunge KB Farmer Carry 12 Air Squat Then: 5 Snatch Balance + 5 OH Squat x 3 sets (Empezamos con la barra y vamos subiendo de peso) Weightlifting (Snatch Balance) A-STRENGTH: 5 Rounds 3 Snatch Balance + 2 Overhead Squat (Subir de peso en cada round) […]

Warmup 3 Rounds 1′ Comba 10 Burpees 10 Ring Row 10 Hand release push up 30” Hand stand (En pared) Gymnastics (Handstand Walk) A- Practice: 12′ Hand Stand Walk Custom Metcon (Tiempo) B-WOD: For Time: 30 Toes to Bar Run 200m 30 Heavy Medicine Ball Clean (10/8 KG) Run 200m 30 Power Cleans (43/30 K.) […]

WOD de hoy Open 18.1 REMEMBER Warmup Calentamiento General Articular 350 m Row Then: 2 Rounds of 10 Kipping Swing 5 T2B Then: 2 Rounds: (1 Mancuerna) 10 Hang Clean Dumbell (5R/L) 10 Push Press Dumbell (5R/L) 10 Hang Clean And Jerk (5R/L) x 2 sets (Con dumbell de menor peso que el que vayamos […]

Warmup 2 Rounds 200 m Run or Row 12 Deadlift Kb 12 SDHP Kb 15 Sit Ups 15 fondos triceps en banco o cajón Weightlifting (Sumo Deadlift High Pull) A-STRENGTH: A1. Sumo Deadlift High Pull 5, 5, 3, 1, 1, 1 A2. Strict Pull-Ups – 12, 10, 8, 6, 4 Las tres ultimas series lastrarse […]

Warmup 2 Rounds: 200 m Run Or Row 10 Burpees 10 Mountain Climber 10 Wall Ball Shot 10 Ring Rows Custom Metcon (Tiempo) A-WOD 1: For Time 10 Burpees 20/15 Calorie Row or Airbike 10 Burpees 30 Wall Ball Shots (10/6 KG) 10 Burpees 400m Run 10 Burpees 100m. Bear Crawl (2 vueltas al box) […]