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 clean con barra Weightlifting (Power Clean) A-STRENGTH: Power Cleans – 5, 5, 3, 3, 1,1,1 Metcon (Tiempo) B- WOD: For Time 15-12-9-6-3 Reps of: […]
CONTINUE READINGWarmup 1000 m run / row Calentamiento general articuar Estiramiento articular 2 rounds walking lunges OH plate 10 air squat jump 10 K2E Weightlifting (Front Lunge) 10-10-8-8-8 alternating front bar lunges Metcon EMOM 8’ 10 alternating front bar lunges @ 70% 10rm 10 front squat @ 70% 1rm front bar lunges 2’ rest Metcon (Rondas […]
CONTINUE READINGWarmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets Hacemos 10/8/6/4 Reps de Back Squat para calentar empezando con barra y subiendo de peso hasta llegar al 70% de 1 RM Weightlifting (Back Squat) A- STRENGTH: Back Squats […]
CONTINUE READINGWarmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 air squat jump 10 sit up roll Gymnastics (Box Jump) 15’ to locate max tall box jump Metcon (Tiempo) 12-10-8 hang squat clean @ 50% 1rm squat clean 300 m run (12 y corremos, 10 y corremos, y […]
CONTINUE READINGWarmup 500 m Run or Row Paso de Gusano + 12 Sit Up x 2 sets Salto hacia adelante con sentadilla + 12 Air Squat + 6 Push Up x 2 sets 20´´ haciendo cuarto de sentadilla + 20´´ media sentadilla x 2 sets Calentamiento para Thruster: 2 Rounds: 5 High Pull, 5 Power Clean, […]
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