Warmup 1000 m row / run calentamiento general articular 2 rounds 10 MBcluster 10 K2E 3 salidas de reacción Weightlifting (Weighted Dip) 5 x 6 weighted ring dips Custom Metcon (Tiempo) 21-15-9 200 m run ring dips (avanzados en anillas altas) 500 m row deadlift (100/70) 2000 m run Time cap: 25’

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para power Snatch con barra 8/6/4 Reps. de Power Snatch subiendo de Peso en cada round Weightlifting (Power Snatch) A-STRENGTH: Hang Power Snatch 7 Sets of […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Push press + press in split 4 x 6 Tall clean 2 x 4 @ 50% 1rm clean 2 x 4 @ 55% 2 x 2 @ 60% Squat clean 2 x 2 @ 75% 1rm clean 2 x 2 @ 80% […]

Custom Metcon (Tiempo) -21-15-9-6-3-1 Empezamos con cuesta y entre medias cuesta Cada guión una cuesta Burpees Push ups Air squats

Custom Metcon Salida al cerro EMOM de 12 minutos 10 air squats+1 escalera 20 minutos circuito trébol Rx chaleco

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 fondos arquero 5 L/R 10 air squat jump Custom Metcon Shoulder press con inestabilidad 3 x 10 OHS con inestabilidad 3 x 10 Muscle snatch 2 x 10 @ 30% 1rm snatch 2 x 8 @ 40% 2 x 6 @ […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 5 burpees 10 ring rows Weightlifting (Weighted Pull-up) 10-10-8-8-8 weighted pull ups @131 Custom Metcon (Peso) 10’ to establish 4rm squat snatch T&G 2’ rest Custom Metcon (Rondas y Reps) AMRAP 13’ 2 rope climb 12 burpee over the bar 8 hang […]

Warmup 2 Rounds: 250 m Row Paso de Gusano 12 Sit Up Roll Paso de cangrejo 12 Push Up 10 Air Squat Weightlifting (Turkish Get Up) A-SKILL:Turkish Get-Ups 2-2-2-2 reps,. Con cada brazo subiendo de peso y rest 1´30´ entre sets. Custom Metcon (Tiempo) B- WOD: 5 Rounds for Time 15 Medicine Ball Clean (20/12 […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 snatch deadlift 5 high hang pull snatch 5 muscle snatch 5 OHS 10 sot press Custom Metcon Push press snatch grip + snatch balance 3 x 8 + 4 Tall snatch 2 x 6 @ 40% 1rm snatch 2 x 4 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 air squat jump 10 ring rows 10 K2E 3 rounds salidas de reacción Weightlifting (Front Squat) 10-10-8-8-8 front squat Custom Metcon (Tiempo) In parters 4 rounds A.- 30 back squat @ 50% 8rm front squat B.- Box jump (60/45) 15 syncro pull ups […]