Warmup 2 Rounds: 250 m Row Paso de Gusano 12 sit up Roll Walking Back Lunge sin peso 10 Push Up Weightlifting (Back Squat) A- STRENGTH: Back Squat 5 x 3 Reps @ 90% de 1 RM Custom Metcon (Tiempo) B-WOD: For Time DB´s Hang Cleans: 10-8-6-4-2 DB´s Lunges (DB’s in rack position): 20-16-12-8-4 (la […]

(ESTA CLASE NO CUENTA EN EL BONO MENSUAL) OPEN 19.1 Balón medicinal de chicos: RX 10 KG SC 6 KG Balón medicinal de chicas: RX 6 KG SC 4 KG Warmup 2 Rounds: 250m row Paso de lagartija 10 Air Squat Jump 8 Ring Row 8 Double Dumbell Thruster(10/6 K) 5 Wall Ball Shot (16/8 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 MB thruster 10 ring rows 10 K2E Weightlifting (Push Press) 15’ locate 1rm push press Custom Metcon OTM 16’ 8 ground to OH @ 85% 1rm push press 10 cal row 2’ rest Custom Metcon (Rondas y Reps) AMRAP 7’ 10 T2B 8 […]

Warmup 2 Rounds: 250 m Row 15 Sit Ups Paso de Cangrejo 10 Push Ups Burpee + salto de rana Hacemos 10/8/6 Reps de Shoulder Press para calentar empezando con barra y subiendo de peso hasta llegar al 75% de 1 RM Weightlifting (Shoulder Press) A- STRENGTH: Shoulder Press from clean (no Rack) 5 x […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Push Press) 15’ locate 1rm push press Custom Metcon 10 deadlift @ 40% 1rm 10 strict pull ups 15 deadlift @ 40% 1rm 10 strict pull ups 20 deadlift @ 40% 1rm 10 strict pull ups […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning 5x Inchworm w/ Push Up 10x Kipping Swings 10 x side Grasshopper Weightlifting (Deadlift) A- STRENGTH: 15´ para hallar nuestra 1 RM de Deadlift Custom Metcon (Tiempo) B- WOD: 5 Rounds For time: 10 Burpees 10 Box Jumps (60/50 cm) 30 Double-Under […]

Warmup Warmup. 400m run 1 min. Burpees 1 min. colgado de la barra 1 min. Burpees pull ups 1 min. Rodillas al pecho 1 min. Plancha Custom Metcon (Tiempo) Endurance Wod por parejas 8.000m row. (RX+ run lastre de 10kg) Pares/ rusian kbs 28/20 Impares/ air squats (RX+ lastre 10kg) Contar máximas Repes y menor […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Deadlift 3 x 10 Power clean + squat clean 2 x 4 + 3 5 x 1 + 1 Push jerk + Split jerk 2 x 4 + 3 5 x 1 + 1

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 WBS 10 ring rows 10 hrpu Weightlifting (Weighted Dip) 15’ locate 1 rm weighted ring dips Custom Metcon (Tiempo) 21 DB thruster (20/15) 500 m row 15 DB thruster (20/15) 500 m row 9 DB thruster (20/15) 500 m row

El Wod de hoy lo hicimos el 12/12/15 y el 23/2/16 Y el 10/6/17 y el 22/8/17 y el 30/10/17 y el 8/12/18 Warmup 2 Rounds: 200 m Run Paso de Lagartija 12 Sit Up Salto de Rana 12 Air Squat Weightlifting (Front Squat) A- STRENGTH: 5 Rounds: Front Squats x 3 Reps @ 85% […]