Warmup 1000 m row / run 3 rounds paso lagarto 10 air squat jump sprint 10 sit up roll Weightlifting (weighted chin-ups) 10-10-8-8-8 weighted chin ups Custom Metcon OTM 6’ 10 weighted chin ups (empezamos como mínimo, con el 80% 10rm weighted chin ups) 2’ rest Custom Metcon (Rondas y Reps) AMRAP 12’ 10 burpees […]

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Llevamos al compi a caballito(1 vez solo cada uno) + 10 Air Squat ( los dos) x 2 sets Paso de carretilla + 10 Push Up agarrado por el compañero(1 vez solo cada uno) Gymnastics (Handstand Push-up) A- STRENGTH. […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 drop snatch 10 OHS Custom Metcon Push press 3 x 6 Snatch balance + OHS 2 x 4 + 4 @ 70% 1rm squat snatch 3 x 3 + 4 @ 85% 1rm Hang squat snatch + OHS 2 x 4 […]

Warmup 500 m Run or Row Paso de lagartija + 12 HRPU x 2 sets 10 Air Squat Jump + 5 Burpees x 2 sets Calentamiento Burguerner para Clean and Jerk Weightlifting (Clean and Jerk) Clean & jerk progression. Practice and warm up 12′ then Custom Metcon (Tiempo) B-WOD: For Time: 15 clean & jerk […]

Warmup 1000 m row / run 5’ corremos alrededor del box y a la voz de ya hacemos un ejercicio. 4 escaleras agilidad 4 salidas de reacción Weightlifting (Shoulder Press) 10-10-8-8-8 shoulder press con inestabilidad Custom Metcon (Tiempo) 80 double unders 2 complex (T2B + pull ups + C2B + bar muscle up) 60 double […]

Warmup 2 rounds: 250 m Row 10 air squat jump walking lunges OH plate (15/10 K) 10 K2E 12 KB SDHP Weightlifting (Shoulder Press) 5 rounds not for time of: A1: Shoulder Press x 5 reps to 85% of 1 RM A2: ring rows x 10 reps or 3 muscle up for advanced Custom Metcon […]

Warmup 1000 m row / run 3 rounds 5 pull ups 10 hrpu 15 air squat jump Weightlifting (Front Squat) 10-10-8-8-8 front squat Custom Metcon (Tiempo) 3 rounds 6 burpee over the box (60/45) 12 alternating DB lunges (20/15) (las 2 sobre los hombros) 6 burpee over the box (60/45) 10 alternating DB lunges (20/15) […]

Warmup 2 rounds: 200 m Run 10 MB cluster paso de cangrejo 10 hrpu 12 Russian Kb Swing Custom Metcon (Tiempo) 2 rounds 21-15-9 Push press (43/30) American kb swing (24/16) * Advanced scale up to (50/35) in push press. Rest in rounds 3′ SCORE: Ronda de menos tiempo Weightlifting (Back Squat) B- STRENGTH: Back […]