Warmup 1000 m row / run calentamiento general articular 2 rounds walking lunges OH 1 kb 10 american kb swing 10 goblet squat Weightlifting (Turkish Get Up) 6-6-4-4-4 turkish get up (haremos la mita con cada brazo) Custom Metcon (Rondas y Reps) AMRAP 20’ 1 rope climb 10 lunges OH KB 5 L/R (24/16) 40 […]

Warmup 2 Rounds: 250 m Row Paso de lagartija 12 Push Up 10 Ring Row 8 Chin Ups Gymnastics (Rope Climb) A-SKILL: Rope Climbs. 10´Practica y Calentamiento Then 5 Reps Rope Climb. Rest 1´entre reps Custom Metcon (Rondas y Reps) B-WOD: 16 min AMRAP 200m Run 12 Lunges w/ DBs at Sides (15/10 K)(6R/L) 10 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Técnica con pica 2 rounds 10 snatch deadlift 5 snatch high pull 5 muscle snatch 5 OHS Custom Metcon Power snatch + hang snatch 3 x 1 + 2 @ 60% 3 x 1 + 2 @ 75% Snatch high pull + hang snatch pull 1 […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano en el sito + push up 10 DB press 5 L/R 10 DB snatch 5 L/R Weightlifting (Floor Press) 6-6-4-4-4 floor press + OHS Custom Metcon OTM 4’ 10 diamond push up 5 OHS @ 70% 4rm 2’ rest Custom Metcon (Rondas […]

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para High Hang Power Snatch con barra Weightlifting (High Hang Power Snatch) A STRENGTH: 5 Rounds x 4 Reps. High Hang Power Snatch (a la altura […]

Warmup 1000 m row / run calentamiento general articular paso gusano 10 MBC ring rows 10 WBS Weightlifting (Thruster) 6-6-4-4-4 thruster Custom Metcon (Tiempo) ‘DANIEL’ 50 pull ups 400 m run 21 thruster (43/30) 800 m run 21 thruster (43/30) 400 m run 50 pull ups Time cap: 25’

Warmup 2 Rounds: 200 m Run Paso de gusano 12 Sit Up Roll 10 Push Up 15 Air Squat Jump Sprint hasta la puerta para volver a correr los 200 m Weightlifting (Front Squat) A- STRENGTH: Front Squats 15 minutes to Find 1 Rep Max 8-5-5-3-3-1-1-1 Custom Metcon (Tiempo) B-WOD: For Time 21-15-9 Reps of: […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Power clean + squat clean 2 x 3 + 3 @ 60% 1rm power clean 4 x 3 + 3 @ 70% 1rm Clean high pull 1 x 4 @ 80% 1rm 3 x 4 @ 95% 4 x 10 @ 110% […]

Warmup Warmup 10x 2 sit ups, 3 push ups, 5 air squats Custom Metcon (Tiempo) Wod endurance 4 rondas por tiempo, time cap 40′ 400m run 6 jumps to the Box running 2 muertes por carrera 20m paso del oso (largo del Box) 100m farmers carry KB (32/24) 250m row 3 rounds 10 thrusters Disk […]

Warmup 1000 m row / run calentamiento general articular 2 rounds paso gusano 10 K2E 10 pull ups Weightlifting (Deadlift) 6-6-4-4-4 snatch deadlift Custom Metcon OTM 4’ 10 floating snatch deadlift @ 60% 4rm snatch deadlift 2’ rest Custom Metcon (Tiempo) 3 rounds 200 m run 8 strict T2B 4 snatch @ 85% 4rm 2 […]