Warmup 1000 m row / run Calentamiento general articular 2 rounds 5 paso gusano en el sitio + push up 10 alternating kb clean & press 10 alternating kb lunges 5 L/R Weightlifting (Push Jerk) 15’ locate 1 rm push jerk Custom Metcon OTM 4’ 6 Push jerk @ 60% 1rm 8 burpees 2’ rest […]

Warmup 500 m Run or Row then: 15 Sit Ups + 5 reps. De Burpees x 2 sets. Paso de cangrejo (Estirando cada 4 pasos) + 10 Push Ups x 2 sets 4 rounds de salidas en Sprint distintas posiciones Weightlifting (Push Jerk) A- STRENGTH: Push Jerk 15 minutes para hallar nuestra 3 RM Custom […]

Warmup 1000 m row / run calentamiento general articular 4 rounds escaleras agilidad 3 rounds salidas de reacción Gymnastics (Box Jump) 15’ to locate max tall Box jump Custom Metcon (Tiempo) 1 to 10 40 double unders Ground to OH (70/45) box jump (89/75) (Cada disco de 20kg mide 7cms, por lo que en los […]

Warmup 2 rounds: 250 m Run Paso de Gorilahttps://youtu.be/xp1OuYTFMXg 12 sit up Roll Walking Lunge OH Plate(15/10 K) 10 Push Up Custom Metcon A- STRENGTH: 4 Rounds DB Step-Ups x 16 Reps (50/40cm) (15/10 K ) (8R/L) Ring Push-Ups x 10 Reps Custom Metcon (Reps) B-WOD: Part 1: 6 min AMRAP: 8 DB Snatches (4R/L, […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds escaleras de agilidad 3 salidas explosivas Gymnastics (Handstand Walk) 12’ practise Hand stand walk Custom Metcon EMOM 16’ 12 cal row 7 STO (70/45) 2’ rest Custom Metcon Tabata V-sit up

Warmup 500 m Run or Row Paso de Oso + 15 Sit Up x 2 sets Paso Cangrejo (Estirando arriba) + 10 Air Squat Jump x 2 sets Calentamos los distintos ejercicios que vamos a hacer en el wod hasta llegar al peso a utilizar en el mismo Custom Metcon (Tiempo) A- WOD: For Time […]

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Hang power clean + push jerk 3 x 4 + 6 @ 60% 1rm power clean 2 x 2 + 4 @ 70% 1rm 1 x 2 + 2 @ 80% 1rm Squat cleanT&G 2 x 3 @ 75% 1rm squat clean […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 5 pull ups 10 push ups 15 air squats jump Weightlifting (Weighted Pull-up) 15’ locate 1 rm weighted pull ups Custom Metcon (Rondas y Reps) AMRAP 15’ 200 m run 3 complex (pull ups + C2B + bar muscle up) 10 burpees over the […]

Warmup 400 m Run segun vamos llegando escaleras de agilidad x 4 sets Despues salidas de sprint x 3 sets finalizamos haciendo runing Box jump x 6 cajon + cuando saltamos los 6 cajones nos hechamos a un lado y hacemos 20´´ media sentadilla x 4 sets Weightlifting (Back Squat) A- Strength: Back Squats 2 […]