Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para High Hang Power Snatch con barra Weightlifting (High Hang Power Snatch) A STRENGTH: 5 Rounds x 4 Reps. High Hang Power Snatch (a la altura […]

Warmup 1000 m row / run calentamiento general articular paso gusano 10 MBC ring rows 10 WBS Weightlifting (Thruster) 6-6-4-4-4 thruster Custom Metcon (Tiempo) ‘DANIEL’ 50 pull ups 400 m run 21 thruster (43/30) 800 m run 21 thruster (43/30) 400 m run 50 pull ups Time cap: 25’

Warmup 2 Rounds: 200 m Run Paso de gusano 12 Sit Up Roll 10 Push Up 15 Air Squat Jump Sprint hasta la puerta para volver a correr los 200 m Weightlifting (Front Squat) A- STRENGTH: Front Squats 15 minutes to Find 1 Rep Max 8-5-5-3-3-1-1-1 Custom Metcon (Tiempo) B-WOD: For Time 21-15-9 Reps of: […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Power clean + squat clean 2 x 3 + 3 @ 60% 1rm power clean 4 x 3 + 3 @ 70% 1rm Clean high pull 1 x 4 @ 80% 1rm 3 x 4 @ 95% 4 x 10 @ 110% […]

Warmup Warmup 10x 2 sit ups, 3 push ups, 5 air squats Custom Metcon (Tiempo) Wod endurance 4 rondas por tiempo, time cap 40′ 400m run 6 jumps to the Box running 2 muertes por carrera 20m paso del oso (largo del Box) 100m farmers carry KB (32/24) 250m row 3 rounds 10 thrusters Disk […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 K2E 10 pull ups Weightlifting (Deadlift) 6-6-4-4-4 snatch deadlift Custom Metcon OTM 4’ 10 floating snatch deadlift @ 60% 4rm snatch deadlift 2’ rest Custom Metcon (Tiempo) 3 rounds 200 m run 8 strict T2B 4 snatch @ 85% 4rm 2 […]

El WOD de hoy es un GIRLS llamado DIANE. Los pesos en Kg son (102/70K). Este wod lo hicimos el 8/8/17 Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE Weightlifting (Deadlift) A- STRENGTH: 12 Minutes Deadlift Trabajar hasta […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso gusano 10 sit ups 10 ring rows Gymnastics (Muscle-up) 12’ practise ring muscle up Custom Metcon EMOM 8’ 20 V-sit ups 10 ring dips 2’ rest Custom Metcon (Rondas y Reps) AMRAP 10’ 40 double unders 10 T2B 20 double unders 5 ring […]

HECHO EL 10/8/17 Warmup 2 Rounds: 250 m Row 10 Ring Rows Salto de Rana 12 Sit Ups Paso de cangrejo Weightlifting (Shoulder Press) A- STRENGTH: 4 Rounds: Hacemos 10/8/6 Reps de Shoulder Press para llegar al 70% de 1 RM y 10/8 de Pendlay Row subiendo peso 1. Shoulder Press – 4 x 6 […]

Warmup 1000 m row / run calentamiento general articular 3 rounds lunges OH MB 10 MB cluster 5 pull ups Gymnastics (L-Sit) acumulate 4’ L-SIT Custom Metcon (Tiempo) 18-15-12-9-6-3 alternating pistols ring muscle up burpees over the bar thruster (50/30) Time cap: 25’acumulate 4’ L-SIT