Warmup 2 Rounds: 200 m Run Paso de lagartija 12 sit up Roll Salto de Rana 10 Air Squat Skill A-SKILL GYMNASTIC: Practice 10´ hand stand foward roll (pino con voltereta hacia Adelante) Custom Metcon (Rondas y Reps) B- WOD: AMRAP in 20 minutes 200 m. Farmer carry Kb (4 Vueltas al box por dentro)(24/16 […]

Chipper por parejas Wod 1600m run 400m paso granjero 32/24 1600m row 40 lifting barrel 3000m bike 100m trineo 40 burpees 40 tire flip

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH plate 10 WBS 10 ring rows Gymnastics (Handstand Walk) 12’ hand stand walk Custom Metcon (Rondas y Reps) GIRL ‘Mary’ AMRAP 20’ 5 HSPU 10 pistols squat 15 pull ups

El Fran Modificado de hoy lo hemos hecho el 12/12/15 y el 10/6/17 y el 22/8/17 y el 30/10/17 Warmup 500 m Run or Row then: • 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets. • 15 Air Squat + 5 reps. De Burpees x 2 sets. • Paso de […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 5 Paso gusano en el sitio + push up 10 K2E 10 ring rows Weightlifting (Deadlift) 8-8-6-6-6 deadlift Custom Metcon OTM 6’ 12 floating deadlift @ 60% 6rm 2’ rest Custom Metcon (Rondas y Reps) AMRAP 12’ 1 legless rope climb 20 […]

Warmup 500 m Run or Row Paso de lagartija + 12 sit up Roll x 2 sets Salto de Rana + 12 Air Squat Jump x 2 sets Paso de Carretilla + 10 Push up con los pies sujetados por el compi x 2 sets Skill A-SKILL: 5 Rounds: 3 Max Height Vertical Jumps(DETEN) 8 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Bench Press) 8-8-8-6-6 bench press + OHS Custom Metcon EMOM 6’ 10 bench press @ 60% 6rm 10 OHS @ 60% 6rm 2’ rest Custom Metcon (Tiempo) 4 rounds 10 plyo push up (1 […]

Warmup 500 m Run or Row Paso de Gusano + 12 Push Up x 2 sets 20 Mountain Climber + 12 Air Squat Jump x 2 sets 10 Pull Ups + 12 sit up Roll x 2 sets Weightlifting (Weighted Pull-up) A-STRENGTH: 4 Rounds: Weighted Pull Ups x 6 Reps. Front Squats x 7 (from […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Shoulder press + push press + push jerk 3 x 10 – 8 – 6 Snatch balance 3 x 4 Squat snatch (parando en 3 posiciones) + OHS 2 x 3 + 6 @ 70% […]

Warmup 3 x 100m 10 MBC Custom Metcon Strenght: Barrel Custom Metcon (Tiempo) Wod por parejas 1600m run 210 air squats 150 push ups 90 pull ups 1600m row