Warmup 500 m Run or Row Then 2 Rounds: 10 x Bodyweight Good Morning 5 x Inchworm w/ Push Up 8 x ring Row + 8 x Air Squat 10 x side Grasshopper Weightlifting (Deadlift) A-STRENGHT: 15 Minutes Deadlifts: Hallar nuestra 2 RM Custom Metcon (Tiempo) B- WOD: 6 Rounds for Time 10 Box Jumps […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 5 paso gusano 10 WBS 5 burpees Weightlifting (Back Squat) 15’ to locate 1rm back squat Custom Metcon (Tiempo) 400 m run 21 front squat @ 40%1rm back squat 60 double unders 21 deadlift @ 40%1rm back squat 400 m row 15 front squat […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 5 scarecrows 10 passthrough 10 OHS 10 sot press Custom Metcon Snatch push press tras nuca 2 x 6 @ 70% 1rm OHS 2 x 4 @ 80% 2 x 4 @ 90% Snatch deadlift 2 x 4 @ 75% 1 rm snatch deadlift […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds paso lagarto 10 WBS 10 K2E Gymnastics (L-Sit) accumulate 3’ L-Sit Custom Metcon EMO2M 12’ 300 m row 12 ring push ups 2’ rest Custom Metcon (Rondas y Reps) AMRAP 10’ 10 WBS 20 sit ups 40 double unders

Warmup 1000 m row / run Calentamiento general articular 2 rounds 5 paso gusano en el sitio + push up 10 american kb swing 5 burpees Weightlifting (Weighted Pull-up) 15’ to locate 1rm weighted pull ups Custom Metcon (Tiempo) 21-15-9 American kb swing (24/16) burpee over the box (60/50) (si no lo saltamos del tirón, […]

Hoy apuntaremos las maximas repeticiones en Ring Dips En el Bencmark de hoy llamado Frantasy Land los pesos que utilizaremos seran 40/50/60 K y las chicas 25/30/35 K. Este WOD lo hicimos el 4/2/17 y el 17/6/17 y el 4/11/17 Warmup 1000 m Run or Row Paso de oso + 10 Push Up Diamond x […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE Weightlifting (Deadlift) A-STRENGHT: Deadlifts. Warm-Up: 8,8, 5, 5 (all at 40%) Work Sets: 5 x 50%, 2 x 5 @ 60% Custom Metcon (Rondas y Reps) B-WOD: 16 min AMRAP […]

Warmup 500 m Run or Row then: • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 12 Push Ups x 2 sets Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 30% de 1 RM Weightlifting (Shoulder Press) […]

Warmup 2 Rounds: 250 m Row Paso de Oso 15 Sit Up Paso Cangrejo (Estirando arriba) 12 Push Up Calentar bien hombros con Pica para el Skin the cat Gymnastics (Skin the cat) A-SKILL: 12´ Practice Skin The Cat Custom Metcon (Tiempo) B-WOD:Complete 2 sets for time: 800 m Run 50 Wall Ball Shots 50 […]

Warmup 2 Rounds: 200 m Run Paso de Lagartija 12 Sit Up Salto de Rana 12 Air Squat Weightlifting (Back Squat) A- STRENGHT: Back Squats. Warm-Up: 8, 5, 5 (all at 40%) Work Sets: 5 x 50%, 2 x 5 @ 60% Custom Metcon (Tiempo) B-WOD: For Time 500m Row, then: 2 rounds : 30 […]