Warmup 1000 m row / run Calentamiento general articular 4 rounds escaleras de agilidad 3 salidas explosivas Weightlifting (Overhead Squat) 15’ to locate 1rm OHS Custom Metcon (Tiempo) 100 double unders 12 snatch deadlift @ 75% 1rm squat snatch 20 saltos laterals a la barra 10 power snatch @ 75% 1rm squat snatch 20 saltos […]

Warmup 500 m Run or Row Paso de Gusano + 12 Sit Up x 2 sets Walking Lunge Kb Farmer Carry + 12 Air Squat x 2 sets 6´para calentar OHS y empezar con las series efectivas de 5 Reps. Hacer 10/8/6 Reps. Weightlifting (Overhead Squat) A- STRENGTH: Overhead Squats 5 sets of 5 Reps […]

Open 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb/25-lb. dumbbell, 24-in/20-in. box Time cap: 10 minutes Open 19.3 Scaled For time: 200-ft. dumbbell front-rack lunge 50 dumbbell box step-ups 50 5-in. elevated strict handstand push-ups 200-ft. bear crawl 50-lb/35-lb. dumbbell, 24-in/20-in. box Time cap: […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 5 drop snatch 10 sot press Custom Metcon Push press snatch grip + drop snatch 3 x 6 + 4 @ 50% push press 3 x 6 + 4 @ 60% 2 x 2 + 2 @ 70% Tall squat […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 WBS 10 sit ups 10 K2E Gymnastics (Handstand Walk) 10′ practise hand stand walk Custom Metcon (Tiempo) 200m run 20 thruster (20/15) 300 m run 30 thruster (20/15) 400 m run 40 thruster (20/15) 300 m run 30 thruster (20/15) 200 m run […]

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 10/8/6 Reps de Deadlift empezando con poco peso e ir subiendo Weightlifting (Deadlift) A- STRENGTH: 5 Rounds Deadlift x 5 Reps (Subiendo de peso en cada round) Front Plank x […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 american kb swing 10 kb squat snatch 10 goblet squat Weightlifting (Weighted Pull-up) 10-10-8-8-8 weighted pull ups Custom Metcon (Rondas y Reps) AMRAP 15’ 1 legless rope climb 12 kb squat snatch 6 L/R (20/16) 12 burpees (en cada ronda aumentamos 1 rope […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat x 2 sets 10 Kipping Swing y seguido 6 Pull Ups + 20 segundos saltando a la comba(Simples o dobles) x 2 sets Weightlifting (Weighted Pull-up) A- […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Push jerk + split jerk 3 x 6 + 4 @ 60% split jerk 3 x 6 + 4 @ 65% 2 x 2 + 2 @ 75% Tall squat clean 3 x 6 @ 50% 1rm squat clean 3 x 6 […]

Warmup Warmup 200m run 10 air squats 10 push ups 10 pull ups Custom Metcon (Tiempo) WOD En parejas todo igual, mitad y mitad. Cambio en 250m Individual todo 1000m row 60 t2b 1000m run 40 pull ups 1000m row 20 c2b 1000m run 10 bar muscle ups 1000m row