Warmup 500 m Run or Row Then 2 Rounds: 10x Bar Good Morning (20/15K) 5x Inchworm w/ Push Up 10x Kipping Swings 10 x Ring Row Weightlifting (Deadlift) A-STRENGTH: 1. Deadlift – 12 min to Establish 1 Rep Max Custom Metcon (Tiempo) B-WOD: 5 Rounds for Time of 16 DB Snatch (15/10 K.) con cada […]

Warmup 1000 m row / run 4 escaleras agilidad 4 salidas reacción Custom Metcon (Tiempo) HERO ‘BRIAN’ 3 rounds 5 rope climb 25 back squat (84/56) Time cap: 35’

HECHO EL 3/5/14 Y 30/1/16 Warmup 500 m row / run 4 escaleras agilidad 4 salidas de reacción Calentamos Power Clean, Kb Swing y Box Jump durante 8 minutos para el wod Custom Metcon (Tiempo) A- Hero: ‘Wittman’ 7 rounds for time 15 kb swing (24/16) 15 power clean (43/30) 15 box jump (60/50 cm) […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Push press snatch grip 2 x 3 @ 70% 1rm OHS 2 x 3 @ 85% Drop snatch 2 x 4 @ 70% 1rm squat snatch 2 x 3 @ 80% Clean high pull 2 x 3 @ 105% 1rm squat clean […]

Warmup 1000 m row / run 2 rounds 10 MB cluster paso gusano 10 hrpu paso lagarto Weightlifting (Bench Press) 10-10-8-8-8 bench press + OHS Custom Metcon (Tiempo) 3 rounds 8 snatch deadlift @ 80% 1rm snatch 20 saltos laterales a la barra 6 squat snatch @ 80% 1rm 20 saltos laterals a la barra […]

Warmup 500 m row / run 3 rounds: 8 Kipping Swing 10 hrpu 15 air squat jump Gymnastics (Pull-up) PRACTICE: 10′ kipping pull ups Weightlifting (Hang Squat Snatch) B-SKILL: Hang Snatch 10 minutes to Build to a Heavy set of 3 Reps. Custom Metcon (Rondas y Reps) 12′ AMRAP 400 m run, then climb the […]

Warmup 1000 m row / run 3 rounds paso lagarto 10 air squat jump sprint 10 sit up roll Weightlifting (weighted chin-ups) 10-10-8-8-8 weighted chin ups Custom Metcon OTM 6’ 10 weighted chin ups (empezamos como mínimo, con el 80% 10rm weighted chin ups) 2’ rest Custom Metcon (Rondas y Reps) AMRAP 12’ 10 burpees […]

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Llevamos al compi a caballito(1 vez solo cada uno) + 10 Air Squat ( los dos) x 2 sets Paso de carretilla + 10 Push Up agarrado por el compañero(1 vez solo cada uno) Gymnastics (Handstand Push-up) A- STRENGTH. […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 drop snatch 10 OHS Custom Metcon Push press 3 x 6 Snatch balance + OHS 2 x 4 + 4 @ 70% 1rm squat snatch 3 x 3 + 4 @ 85% 1rm Hang squat snatch + OHS 2 x 4 […]

Warmup 500 m Run or Row Paso de lagartija + 12 HRPU x 2 sets 10 Air Squat Jump + 5 Burpees x 2 sets Calentamiento Burguerner para Clean and Jerk Weightlifting (Clean and Jerk) Clean & jerk progression. Practice and warm up 12′ then Custom Metcon (Tiempo) B-WOD: For Time: 15 clean & jerk […]