Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 ring rows 10 WBS Weightlifting (Bent Over Row) 5 x 10 barbell row Metcon (Tiempo) 4 rounds 21 strict pull ups 15 thruster (40/25) 50 double unders Time Cap: 20’

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano en el sitio + push up 10 alternating DB snatch Weightlifting (Shoulder Press) 5 x 10 shoulder press Metcon OTM 4’ 6 shoulder press @ 60% 10rm shoulder press 10 push press @ 60% 10rm shoulder press 2’ rest Metcon […]

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: 5 ROUNDS OF: 3 Snatch High […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamientoi específico para Clean & jerk Metcon Hang squat snatch + OHS 3 x 6 @ 40% 1rm OHS 2 x 6 @ 60% 3 x 6 @ 75% Power clean + push press 3 x 4 @ 40% 1rm power clean 1 x 4 @ […]

Warmup 1000 m row / run Calentamiento general articular 4 escaleras agilidad 4 sprints variados Weightlifting (Front Squat) 5 x 10 front squat Metcon (Tiempo) 2 rounds Complex (5 hang power clean + 9 front squat + 3 hang squat clean + 5 hang power clean) @ 70% 10rm front squat(cada vez que se suelte […]

Warmup 500 m Run or Row Paso en cunclillas + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets 12 Reps (6R/L) Dumbell snatch alternate (10/5 K) + 10 Squat push (Dumbell 12,5/8 K) Metcon (Reps) A-WOD 1: 12 min EMOM Even Minutes: 200 m. Run. Odd Minutes:Dumbell […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Paso gusano 5 Burpees 10 air squat jump Weightlifting (Deadlift) 15’ to locate 1 rm deadlift Metcon For time ‘I go, you go’ 3 rounds (cada miembro de la pareja corre 3 veces) A. 300 m run B. Bar holding (con agarre […]

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets 10 Ring Row + 10 HRPU x 2 sets Skill A- SKILL: Practice 12´ Hand Stand Hold Metcon (Tiempo) B- WOD: 5 Rounds for time: 600 m […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 30 double unders 10 Burpees Gymnastics (Ring Dip) 15’ to locate 1 rm weighted ring dips Metcon (Tiempo) 80 double unders 30 power snatch (40/25) 30 OHS (40/25) 80 double unders 30 ring dips @60% 1rm 30 push ups 80 double unders […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico para snatch Metcon Power snatch + hang power snatch 3 x 4 @ 50% 1 rm hang power snatch 3 x 4 @ 70% Hang pull snatch 2 x 5 @ 90% 1 rm hang squat snatch 3 x 3 @ 105% 1 rm […]