Warmup 1000 m row / run calentamiento general articular 2 rounds 5 pull ups 10 push ups 15 air squats Gymnastics (L-Sit) Acumulate 4’ L-Sit Custom Metcon (Tiempo) 400 m run 10 rounds 5 c2b 10 push ups 15 air squats 400 m run 2’ rest STRETCH 10’ estiramientos y masaje miofascial con pelota y […]

GRACE lo hicimos: el 19/5/2015 y el 15/11/16 y el 15/6/18 ANNIE lo hicimos el 21/10/17 y el 28/12/17 y el 10/7/18 y el 6/10/18 Warmup 2 Rounds: 250 m Row Paso de lagartija 12 Push Up Paso de cangrejo 12 Air Squat Jump Calentamiento Burguerner Weightlifting (Clean and Jerk) A- Strength: 15 Minutes Hallar […]

Warmup 500m run Emon 8min 5 pull ups 10 push ups 15 air squats Custom Metcon (Tiempo) Team Wod In teams of 2 Buy- in: 2000m on row Then 5 RFT 14 pull-ups strict 14 barriles 14 burpees Box jumps 14 lunge OH kb 24/16 14 kb cleans & jerk 24/16 Cash-out 2000m on row

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico Custom Metcon Hang power snatch + OHS 3 x 4 + 6 @ 70% 1rm power snatch 2 x 2 + 4 @ 80% 1rm 1 x 2 + 4 @ 95% 1rm Squat snatch T&G 2 x 3 @ 75% 1rm squat snatch […]

Warmup 1000 m row / run calentamiento general articular 4 rounds escaleras agilidad 3 rounds salidas de reacción Weightlifting (Front Squat) 15’ locate 1 rm front squat Custom Metcon (Tiempo) 400 m run 8 tire flip 10 cluster (60/40) 200 m run 8 tire flip 10 push press (60/40) 100 m run 8 tire flip […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo cuarto de sentadilla + 20´´ media sentadilla x 2 sets Weightlifting (Front Squat) A- Strength: 5 Rounds 3 Front Squats + 2 Push Press. *30 sec Hollow […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 5 paso gusano en el sitio + push up 10 american kb swing 10 clap push up 10 alternating kb snatch Weightlifting (Bench Press) 15’ locate 1 rm bench press Custom Metcon (Reps) 5 rounds In pairs 1.- plyo push up (2 discos 20/15 […]

Warmup 2 Rounds: 250 m Run Paso de Oso 10 Sit Up 10 Air Squat Jump Paso de carretilla + 10 Push up x 1 round cada uno Weightlifting (Bench Press) A- Strength: Bench Press 4 sets of 5 Heavy Reps then, 1 set of AMRAP @ 80% of Heaviest set of 5 Custom Metcon […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds escaleras de agilidad 3 salidas explosivas Weightlifting (Back Squat) 15’ locate 1 rm back squat Custom Metcon (Tiempo) EMOM 6’ 8 front squat @ 60% 1rm back squat 15 MBC (20/12) 2’ rest Custom Metcon (Rondas y Reps) AMRAP 12’ 200 m run 8 […]

Warmup 1000 m row / run calentamiento general articular 3 rounds lunges OH MB 10 MB cluster 5 pull ups Weightlifting (Bench Press) A- STRENGTH. 4-4-3-3-2-2 Bench Press Custom Metcon B.- WOD1. EMOM 8’ 100 m pinched disk (15/5 K.) (2 Vueltas al box por dentro) 12 toes to bar Custom Metcon (Tiempo) WOD 2: […]