Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 5 burpees 10 sit ups Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) 3 rounds 12 burpee over the bar 12 power clean @ 60% 1rm power clean 16 burpee over the bar 16 squat clean @ 60% […]

Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K) Weightlifting (Turkish Get Up) A-SKILL: Turkish Get-Up practice 8` then 3 x 2 Reps. R/L (Subiendo […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH plate 10 WBS 10 ring rows Weightlifting (Weighted Pull-up) 6-6-4-4-4 weighted pull ups Metcon OTM 3’ 10 C2B 2’ rest Metcon (Tiempo) 80 double unders 21 STO (60/40) 40 double unders 15 STO (60/40) 20 double unders 9 STO […]

el Seated DB Strict Press es sentado en cajon o mejor si quieres apoyar la espalda nos sentamos en el banco de bench press y apoyamos la espalda en las columnas de los racks Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate Back(Hacia […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 air squat jump 10 sit up roll Weightlifting (Push Press) 8-8-6-6-6 push press Metcon (Tiempo) Hero ‘BRADSHAW’ 10 rounds for time 3 HSPU 6 deadlift (102/70) 12 pull ups 24 double unders Time cap: 25’

El wod de hoy NICOLE lo hicimos el 17/10/15 y el 13/4/17 Warmup 1000 m Run Paso de oso + 10 Push ups x 2 sets 10/8/6/4 reps Pull Ups Nicole As Many Rounds as Possible (AMRAP) in 20 minutes 400 Meter Run Max Reps Pull-Ups Score is total of un-broken Pull-Ups completed each round. […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 5 paso gusano en el sitio + push up 10 alternating DB snatch 10 K2E Weightlifting (Bench Press) 8-8-6-6-6 bench press + OHS Metcon OTM 4’ 100 m run 1’ rest Metcon (Tiempo) 3 rounds for time 4 Power snatch + 4 […]

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets 10 Squats Push Disk (10/5 K) + 8 Chin Ups x 3 sets Gymnastics (Chin-up) A-STRENGTH: 4 Rounds Weighted Chin-Ups x 6 Reps KB Step Back Lunge x 12 Steps (6R/L) (24/16 K.)https://youtu.be/6DB-UlPkXKE 1 Wall Climb w/ 15 sec […]

Warmup 500 m Run or Row then AMRAP 8´ Of: Paso de Oso + 12 Push Up Walking Lunge OH Plate (15/10 K) + 15 segundos Hand Stand Hold en pared + 10 Sit Up Weightlifting (Floor Press) A-STRENGTH: 5 Rounds Bench Press Floor x 5 reps. (Subiendo de peso en cada round) HSPU x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 WBS 10 ring rows Weightlifting (Back Squat) 8-8-6-6-6 back squat Metcon (Tiempo) 5 rounds for time 10 Back squat 70% 1rm 2 Dead to run (coger pelota de cada cono y atrás hasta el cubo. Repetir la […]