Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 shoulder press + 8 push press + 6 push jerk Custom Metcon Push press + push jerk 3 x 4 + 4 Hang power clean + hang squat clean 2 x 3 + 3 @ 60% 1rm power clean 2 x 2 + […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Bench Press) 15’ to locate 1rm bench press Custom Metcon EMOM 8’ 10 bench press @ 60% 1rm bench press 12 burpees 2’ rest Custom Metcon (Rondas y Reps) AMRAP 10’ 10 C2B 20 […]

Este Benchmark lo hicimos el 14/11/15 y el 13/5/17 Warmup 1000 m row / run 2 rounds 10 diamond push ups 5 burpees 2 rounds paso cangrejo estirando arriba 20 sit ups Despues calentamos 6´los ejercicios del wod Kb Swing y Pull Ups Eva 5 Rounds For Time 800 Meter Run 30 Kettlebell Swings (2 […]

Warmup Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 5 burpees 10 ring rows Weightlifting (Deadlift) 15’ to locate 1rm deadlift Custom Metcon (Tiempo) 10 to 1 deadlift @ 60% 1rm strict pull ups 20 saltos laterales a la barra Time cap: 20’

SURPRISE !!!!!!!! SURPRISE!!!!!!!! Hoy recordaremos viejos tiempos y no veremos el wod hasta que no lleguemos al box. Y asi los mas nuevos veran como lo haciamos antes de estar las televisiones jajajajajajaja

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Push press snatch grip 3 x 4 Snatch pull (Para hacerlas bien, deberán ser T&G) 2 x 4 @ 90% 1rm squat snatch 2 x 3 @ 100% 1 x 2 @ 110% Muscle snatch […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 american kb swing 10 air squat jump 10 hrpu Gymnastics (Box Jump) 15’ to locate max tall box jump Custom Metcon (Tiempo) 4 rounds 200 m run 10 box jump (82/75) 20 WBS (20/12) 30 american kb swing (20/12) Time cap: […]

Warmup 500 m Run or Row Salto de Rana + 12 Air Squat x 2 sets Walking Lunge OH KB(12/8 K) + 10 Push Up x 2 sets Paso de cangrejo + 6 chin Ups x 2 sets Custom Metcon A- STRENGTH: 4 Rounds not for time DB Biceps Curls x 12 Reps, Alternating (6R/L)(15/10 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 paso lagarto 10 ring rows 10 WBS Gymnastics (Handstand Walk) 15’ to practise hand stand walk Custom Metcon (Peso) 10 HSPU 10 T2B 200 m run 20 STO @ 60% 1rm push press 20 C2B 200 m run 30 WBS (20/12) […]

Warmup 500 m Run or Row Paso de Gusano + 12 Push Up x 2 sets Walking Lunge OH Plate (10/5 K) + 12 Sit Ups Roll x 2 sets Custom Metcon A-STRENGTH: 15 min EMOM 5 Rounds of 1st Minute: Ring Rows x 8 Reps (2 sec Hold at top) aguantar arriba 2´´ 2nd […]