Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 K2E 10 pull ups Weightlifting (Hang Squat Clean) 3-3-2-2-2 hang squat clean Custom Metcon (Tiempo) 100 m run 21 DB cluster (20/15) 2 dead for run 21 C2B 300 m run 15 DB cluster (20/15) 2 dead for run 15 C2B […]

El WOD de hoy fue hecho el 18/1/14 y el 16/2/16 y el 19/8/17 y los pesos son 60/43 K Warmup 2 rounds: 250 m Row Paso de Oso lateral 12 Push Up 12 Air Squat Jump Paso de cangrejo Calentamiento Burguerner para power clean con barra Weightlifting (Power Clean) A-Strength: 12 minutes. Work to […]

Warmup 1000 m row / run Calentamiento general articular corremos alrededor delo Box y a la voz de YA, haremos un ejercicio que diga el Coach Weightlifting (Split Jerk) 3-3-2-2-2 split jerk Custom Metcon (Tiempo) 50 double unders 10 lifting barrel 40 double unders 20 clean & jerk @ 60% 2rm split jerk 30 double […]

Warmup 2 rounds: 200 m Run Paso de Lagartija 12 Push Up Walking Lunge OH Plate (15/10 K) 12 Air Squat Jump Weightlifting (Snatch Balance) A-Strength: 5 Rounds Snatch Balance x 3 + OH Squat x 2 Subiendo de peso (Rest 1´) Custom Metcon (Tiempo) B-WOD: 5 Rounds for Time -12 Toes to Bar -8 […]

Warmup 1000 m row / run calentamiento general articular Calentamiento Burguener 2 rounds 10’’ hand stand hold 10 ring rows 10 K2E Gymnastics (Handstand Walk) 12’ practise hand stand walk Custom Metcon (Tiempo) 1 mille run [21-15-9 hand stand push up power clean (70/55) C2B] 1 mille run Time cap: 30’

Warmup Salto de comba 1 Minuto x 2 sets Paso de Oso + 10 Push Up x 2 sets Paso de Lagartija + 10 Air Squat Jump x 2 sets Gymnastics (Handstand Push-up) A-SKILL: 15 Minutes Practicar HSPU (El alumno que ya sepa hacerlas que caliente y despues haga 4 Rounds de 10 Reps.) Custom […]

Warmup 1000 m row / run calentamiento general articular 2 rounds walking lunges OH 1 kb 10 american kb swing 10 goblet squat Weightlifting (Turkish Get Up) 6-6-4-4-4 turkish get up (haremos la mita con cada brazo) Custom Metcon (Rondas y Reps) AMRAP 20’ 1 rope climb 10 lunges OH KB 5 L/R (24/16) 40 […]

Warmup 2 Rounds: 250 m Row Paso de lagartija 12 Push Up 10 Ring Row 8 Chin Ups Gymnastics (Rope Climb) A-SKILL: Rope Climbs. 10´Practica y Calentamiento Then 5 Reps Rope Climb. Rest 1´entre reps Custom Metcon (Rondas y Reps) B-WOD: 16 min AMRAP 200m Run 12 Lunges w/ DBs at Sides (15/10 K)(6R/L) 10 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Técnica con pica 2 rounds 10 snatch deadlift 5 snatch high pull 5 muscle snatch 5 OHS Custom Metcon Power snatch + hang snatch 3 x 1 + 2 @ 60% 3 x 1 + 2 @ 75% Snatch high pull + hang snatch pull 1 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano en el sito + push up 10 DB press 5 L/R 10 DB snatch 5 L/R Weightlifting (Floor Press) 6-6-4-4-4 floor press + OHS Custom Metcon OTM 4’ 10 diamond push up 5 OHS @ 70% 4rm 2’ rest Custom Metcon (Rondas […]