Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K) Custom Metcon (Tiempo) A-WOD: 3 Rounds For Time of: 800m Run 35 Front Squats (45/30 K.) TIME CAP: 20´´ Weightlifting (Close grip Bench Press) B-STRENGTH: B1. […]

Warmup 1000 m row / run calentamiento general articular 2 rounds 10 DB push press 10 DB push up 5 manmakers Custom Metcon (Tiempo) 12 manmakers (17’50/12’50) 50 double unders 10 manmakers (17’50/12’50) 50 double unders 8 manmakers (17’50/12’50) 50 double unders 6 manmakers (17’50/12’50) 50 double unders Weightlifting (Back Squat) 8-8-6-6-6 back squat

Warmup 2 Rounds: 250 m Row Paso de Lagartija Salto de Rana 12 Air Squat 20´´ haciendo cuarto de sentadilla + 20´´media sentadilla Weightlifting (Back Squat) A-STRENGTH: Back Squat: 15 minutes to Establish a 1 Rep Max Custom Metcon (Tiempo) B-WOD : “LOLA”: 5 Rounds For Time 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups […]

Warmup 1000 m row / run Calentamiento general articular 4 rounds paso gusano escalera agilidad sprint 10 american kb swing Weightlifting (Deadlift) 8-8-6-6-6 deadlift Custom Metcon (Tiempo) 10 to 1 to 10 deadlift @ 70% 6rm deadlift T2B kb snatch (24/16) (se harán 10 con cada brazo, 9, 8, 7, …) TIME CAP: 25′

Warmup 500 m Run or Row Then 2 Rounds: 10x Bar Good Morning (20/15K) 5x Inchworm w/ Push Up 10x Kipping Swings 10 x Ring Row Weightlifting (Deadlift) A-STRENGTH: 1. Deadlift – 12 min to Establish 1 Rep Max Custom Metcon (Tiempo) B-WOD: 5 Rounds for Time of 16 DB Snatch (15/10 K.) con cada […]

Warmup 1000 m row / run 4 escaleras agilidad 4 salidas reacción Custom Metcon (Tiempo) HERO ‘BRIAN’ 3 rounds 5 rope climb 25 back squat (84/56) Time cap: 35’

HECHO EL 3/5/14 Y 30/1/16 Warmup 500 m row / run 4 escaleras agilidad 4 salidas de reacción Calentamos Power Clean, Kb Swing y Box Jump durante 8 minutos para el wod Custom Metcon (Tiempo) A- Hero: ‘Wittman’ 7 rounds for time 15 kb swing (24/16) 15 power clean (43/30) 15 box jump (60/50 cm) […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Custom Metcon Push press snatch grip 2 x 3 @ 70% 1rm OHS 2 x 3 @ 85% Drop snatch 2 x 4 @ 70% 1rm squat snatch 2 x 3 @ 80% Clean high pull 2 x 3 @ 105% 1rm squat clean […]

Warmup 1000 m row / run 2 rounds 10 MB cluster paso gusano 10 hrpu paso lagarto Weightlifting (Bench Press) 10-10-8-8-8 bench press + OHS Custom Metcon (Tiempo) 3 rounds 8 snatch deadlift @ 80% 1rm snatch 20 saltos laterales a la barra 6 squat snatch @ 80% 1rm 20 saltos laterals a la barra […]

Warmup 500 m row / run 3 rounds: 8 Kipping Swing 10 hrpu 15 air squat jump Gymnastics (Pull-up) PRACTICE: 10′ kipping pull ups Weightlifting (Hang Squat Snatch) B-SKILL: Hang Snatch 10 minutes to Build to a Heavy set of 3 Reps. Custom Metcon (Rondas y Reps) 12′ AMRAP 400 m run, then climb the […]