El wod de hoy lo hicimos el 5/8/17 Warmup 800 m Run Paso de Oso + 12 Push Up x 2 sets Calentar las distintas estaciones que se hacen en el wod y dejarlas preparadas para comenzar el mismo Custom Metcon (Tiempo) A- WOD: For Time: 50 DU 50 Sit Up 400 m Run 10 […]

Warmup 1000 m row / run calentamiento general articular 3 rounds 10’’ hand stand hold 10 WBS 10 K2E Weightlifting (Push Jerk) 8-8-6-6-6 push jerk Custom Metcon (Tiempo) 400 m run 4 rounds [8 lifting barrel 10 box jump (89/82) (cada disco de 20kg son 7cms) 12 deficit HSPU] 400 m run

Warmup 2 rounds: 200 m Run Paso de Oso Russian KB Swing 10 Reps. 15 Sit Up Paso Cangrejo (Estirando arriba) Skill A- SKILL: KB Swings (24/16 K) 2 Rounds : Rest entre sets 30 segundos y entre Rounds 1 minuto Set 1: 20 Russian KB Swings(Rigido) Set 2: 10 Russian + 10 Hybrid (Rigido) […]

Warmup 1000 m row / run calentamiento general articular 4 rounds escalera agilidad muerte por Carrera sprint Weightlifting (Back Lunge) 8-8-6-6-6 front rack reverse lunges Custom Metcon OT2M 20’ 4 complex (power clean + front squat + front rack lunges) @ 6rm front rack reverse lunges 1’ rest 100 double unders

Warmup 2 Rounds: 250 m Row Paso de lagartija 12 HRPU 10 Air Squat 5 Burpees Calentamiento Burguerner para Hang Squat Snatch Weightlifting (Hang Squat Snatch) A-STRENGTH: 5 Rounds: High Hang Squat Snatch(Tiron desde el medio del cuadriceps) Sets of 3 reps. *Work on technique and speed under the bar. Custom Metcon (Reps) B- WOD: […]

Warmup 1000 m row / run calentamiento general articular 10 MB cluster 3 rounds ‘círculo de la muerte’ Weightlifting (Bench Press) 8-8-6-6-6 bench press + OHS Custom Metcon (Tiempo) I go you go 100 bench press (60/40) 100 OHS (50/30) (se cambia cuando la barra del OHS toque suelo, o cuando la del bench press […]

Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K) Custom Metcon (Tiempo) A-WOD: 3 Rounds For Time of: 800m Run 35 Front Squats (45/30 K.) TIME CAP: 20´´ Weightlifting (Close grip Bench Press) B-STRENGTH: B1. […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 DB push press 10 DB push up 5 manmakers Custom Metcon (Tiempo) 12 manmakers (17’50/12’50) 50 double unders 10 manmakers (17’50/12’50) 50 double unders 8 manmakers (17’50/12’50) 50 double unders 6 manmakers (17’50/12’50) 50 double unders Weightlifting (Back Squat) 8-8-6-6-6 back squat

Warmup 2 Rounds: 250 m Row Paso de Lagartija Salto de Rana 12 Air Squat 20´´ haciendo cuarto de sentadilla + 20´´media sentadilla Weightlifting (Back Squat) A-STRENGTH: Back Squat: 15 minutes to Establish a 1 Rep Max Custom Metcon (Tiempo) B-WOD : “LOLA”: 5 Rounds For Time 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds paso gusano escalera agilidad sprint 10 american kb swing Weightlifting (Deadlift) 8-8-6-6-6 deadlift Custom Metcon (Tiempo) 10 to 1 to 10 deadlift @ 70% 6rm deadlift T2B kb snatch (24/16) (se harán 10 con cada brazo, 9, 8, 7, …) TIME CAP: 25′