Este wod lo hemos hecho el 27/12/14 Y 28/11/15 Y El 25/6/16 Y El 28/1/17 y el 27/5/17 Y EL 23/12/17 Y EL 28/7/18 y el 24/11/18 Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Ups x 2 sets 8 Chin -ups + 10 Kb Bulgarian Deadlift x 2 sets 12 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 WBS 10 ring rows Gymnastics (Handstand Walk) 15’ to practise hand stand walk Custom Metcon OTM 4’ 5 m hand stand walk 1’ rest Custom Metcon (Tiempo) 10 deficit HSPU (2 discos de 20/10 a cada lado, si ponen […]

Warmup 500 m Run or Row Paso de Oso + 10 push Up x 2 sets Walking Lunge OH Kb + 10 Kb Swing Rusian x 2 sets (16/8 K) 10 Goblet Kb Squat + 10 Sit Up OH Kb x 2 sets Weightlifting (Kettlebell Swing) A-STRENGTH: :3 TABATAS de Kb Swing: El primero 4 […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Drop snatch + OHS 3 x 3 + 3 Power snatch T&G (subiendo hasta la cadera en 5”) 3 x 2 @ 75% 1rm power snatch 2 x 2 @ 85% 1rm Squat snatch + […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 WBS 10 ring rows Weightlifting (Back Squat) 5 X 10 back squat Custom Metcon (Tiempo) 400 m run 21 cluster @ 60% 1rm push press 500 m row 15 cluster @ 60% 1rm […]

Warmup 500 m Run or Row 5 Inchworm to Grasshopperhttps://youtu.be/YdB3iUAJWsk + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para power clean con barra Weightlifting (Power Clean) A- WOD: Power Clean 12´ Find Your 1 Rep Max 5-3-2-1-1 Reps. Custom Metcon (Tiempo) B-WOD: for […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 kb 10 american kb swing 10 alternating kb snatch Weightlifting (Weighted Dip) 5 X 10 ring dips Custom Metcon (Tiempo) 3 rounds 20 kb snatch 10 L/R (24/16) 10 burpees 20 american kb swing (24/16) 10 burpees 1’ […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 MBC 10 K2E Weightlifting (Bench Press) 5 x 10 bench press Custom Metcon OTM 4’ 12 burpees 1’ rest Custom Metcon (Tiempo) 50 MBC (20/16) 40 double unders 30 box jump (60/45) 20 T2B 30 box jump […]

Warmup 500 m Run or Row Paso de Oso lateralhttps://youtu.be/58LHCDIHqTw + 20 sec front plank x 2 sets 12 Jumping Lungeshttps://youtu.be/Gb5tRcrGw7M + 12 Air Squat x 2 sets Walking Lunge OH Bar (12/8 K) x 10 Bent Over Bar x 2 sets Weightlifting (Front Squat) A-STRENGTH: 4 Rounds: Front Squat x 5 Reps@80% de 1 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Press in split (empezamos con un mínimo de 60% de 1rm de split jerk) 3 x 4 Hang power clean + front squat 2 x 2 + 6 @ 70% 1rm power clean 2 x 2 + 6 @ 80% 2 x […]