Warmup 1000 m Run Or Row 10 Air Squat + 10 Sit Up x 2 sets 10 Wall Ball Shot (poco peso) + 20 Double Unders 0 60 Simples x 2 sets Custom Metcon (Tiempo) A WOD: En Equipos de tres: 2 Rounds for time: Alumno A 300 m. Run Alumno B Row Hasta que […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 ring rows 10 K2E 10 push ups Weightlifting (Push Jerk) Strength: Push Jerk 4 sets of 5 Heavy Reps then, 1 set of AMRAP @ 70% of Heaviest set of 5 Custom Metcon (Rondas) OTM 20’ 5 pull ups 10 push ups 15 […]

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 Paso de Gorila x 2 sets (Ida y Vuelta)https://youtu.be/xp1OuYTFMXg 10/8/6/4 Reps de Deadlift empezando con poco peso e ir subiendo Weightlifting (Snatch Deadlift) A-STRENGHT: 5 Rounds: Snatch Grip Deadlift x 3 Reps Custom Metcon […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press 5 drop snatch Custom Metcon Push press snatch grip + snatch balance 3 x 4 + 4 @ 60% 1rm snatch push press 3 x 4 + 4 @ 65% 2 x 4 + 2 @ 75% […]

Warmup Warmup 500m run 10 rondas 1 burpee 1 push ups 1 sit ups 1 air squats Custom Metcon (Tiempo) Wod 3 rounds for time of: En parejas mientras uno corre o hace remo el otro hace KB. (20/12k) 2 rounds 200m run Swing a una mano alternando (hasta que llegue el compañero) (20/12k) 3 […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 WBS 10 sit ups 10 ring rows Custom Metcon EMOM 8’ 12 V-sit ups 12 C2B 1’ rest Gymnastics (Bar Muscle-up) 12’ practise bar muscle up Custom Metcon (Tiempo) 4 rounds 15 thruster (40/25) 12 burpees Time cap: 15’

Warmup 500 m Run or Row then: • 15 Sit Ups + 5 reps. De Burpees x 2 sets. • Paso de cangrejo + 10 Push Ups x 2 sets Hacemos 8/6/4/2 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 90% de 1 RM Weightlifting (Shoulder Press) […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 10 alternating renegade row 10 K2E 10 HRPU Weightlifting (Bench Press) 10-10-8-8-8 DB bench press Custom Metcon OTM 6’ 40 double unders 1’ rest Custom Metcon (Tiempo) 12-10-8-6 alternating renegade row (20/15) T2B diamond push up Time cap: 13’

Warmup 500 m Run or Row 2 rounds 10 Sit Up 10 ring rows 10 air squat jump 2 Rounds Paso de Cangrejo Paso de carretilla Skill A- SKILL GYMNASTIC: WOD:4 Rounds: 3 Reps. Of Skin The Cats. Handstand Walk For 5 / 3 Meters each round.(El que no sepa andar que haga el pino […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 5 paso gusano en el sitio 10 plate scarecrow (https://www.youtube.com/watch?v=fgLQbZyX8H0 Custom Metcon Shoulder press + push press + push jerk 3 x 2 + 4 + 6 @ 70% 1rm shoulder press 2 x 2 + 4 + 6 @ 85% 1rm […]