Warmup 1000 m row / run calentamiento general articular 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Weighted Pull-up) 3-3-2-2-2 weighted pull ups Custom Metcon (Rondas y Reps) EMOM 24’ (1’ en cada estación) max cal row 1 KB farmer carry (24/16) strict pull ups Score: max cal + pull ups

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning 5x Inchworm w/ Push Up Walking Lunge OH Plate (15/10 K) 10 x side Grasshopper Weightlifting (Front Lunge) A-Strength: 5 Rounds. Front Rack Bar Lunges x 14 Steps(7R/L) 1 minute Front Plank Custom Metcon (Tiempo) B-WOD: For Time of: -100 Double-Unders -20 […]

Warmup 3 rondas: Run 100m 5 K2E 10 HRPU 10 Air squats Custom Metcon (Tiempo) Por equipos 10 Synchro Pull ups 20 Synchro Push ups 30 Synchro Air squats Row 2000m (entre los 2) 15 Synchro Pull ups 30 Synchro Push ups 45 Synchro Air squats Row 1000m (entre los 2) 20 Synchro Pull ups […]

Warmup 350 m row Calentamiento general articular Estiramiento general con barra 2 rounds 10 snatch deadlift 5 snatch high pull 5 muscle snatch 5 OHS Custom Metcon Snatch + Hang snatch 3 x 2 @ 60% 1rm hang squat snatch 2 x 2 @ 75% 1rm Squat clean 2 x 2 @ 60% 1rm 2 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 K2E 10 pull ups Weightlifting (Hang Squat Clean) 3-3-2-2-2 hang squat clean Custom Metcon (Tiempo) 100 m run 21 DB cluster (20/15) 2 dead for run 21 C2B 300 m run 15 DB cluster (20/15) 2 dead for run 15 C2B […]

El WOD de hoy fue hecho el 18/1/14 y el 16/2/16 y el 19/8/17 y los pesos son 60/43 K Warmup 2 rounds: 250 m Row Paso de Oso lateral 12 Push Up 12 Air Squat Jump Paso de cangrejo Calentamiento Burguerner para power clean con barra Weightlifting (Power Clean) A-Strength: 12 minutes. Work to […]

Warmup 1000 m row / run Calentamiento general articular corremos alrededor delo Box y a la voz de YA, haremos un ejercicio que diga el Coach Weightlifting (Split Jerk) 3-3-2-2-2 split jerk Custom Metcon (Tiempo) 50 double unders 10 lifting barrel 40 double unders 20 clean & jerk @ 60% 2rm split jerk 30 double […]

Warmup 2 rounds: 200 m Run Paso de Lagartija 12 Push Up Walking Lunge OH Plate (15/10 K) 12 Air Squat Jump Weightlifting (Snatch Balance) A-Strength: 5 Rounds Snatch Balance x 3 + OH Squat x 2 Subiendo de peso (Rest 1´) Custom Metcon (Tiempo) B-WOD: 5 Rounds for Time -12 Toes to Bar -8 […]

Warmup 1000 m row / run calentamiento general articular Calentamiento Burguener 2 rounds 10’’ hand stand hold 10 ring rows 10 K2E Gymnastics (Handstand Walk) 12’ practise hand stand walk Custom Metcon (Tiempo) 1 mille run [21-15-9 hand stand push up power clean (70/55) C2B] 1 mille run Time cap: 30’

Warmup Salto de comba 1 Minuto x 2 sets Paso de Oso + 10 Push Up x 2 sets Paso de Lagartija + 10 Air Squat Jump x 2 sets Gymnastics (Handstand Push-up) A-SKILL: 15 Minutes Practicar HSPU (El alumno que ya sepa hacerlas que caliente y despues haga 4 Rounds de 10 Reps.) Custom […]