Warmup 500 m Run or Row Paso de Gusano + 12 Push Up x 2 sets 20 Mountain Climber + 12 Air Squat Jump x 2 sets 10 Pull Ups + 12 sit up Roll x 2 sets Weightlifting (Weighted Pull-up) A-STRENGTH: 4 Rounds: Weighted Pull Ups x 6 Reps. Front Squats x 7 (from […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Custom Metcon Shoulder press + push press + push jerk 3 x 10 – 8 – 6 Snatch balance 3 x 4 Squat snatch (parando en 3 posiciones) + OHS 2 x 3 + 6 @ 70% […]

Warmup 3 x 100m 10 MBC Custom Metcon Strenght: Barrel Custom Metcon (Tiempo) Wod por parejas 1600m run 210 air squats 150 push ups 90 pull ups 1600m row

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 WBS 10 sit ups Weightlifting (Back Squat) 8-8-6-6-6 back squat Custom Metcon (Rondas y Reps) AMRAP 18’ 2 complex (squat clean + hang squat clean thruster + front squat) (50/35) 10 box jump (60/50) 100 m run (Los complex […]

Warmup 500 m Run or Row Paso de Oso hacia atras + 12 sit up Roll x 2 sets Salto de Rana hacia atras + 12 Air Squat x 2 sets Walking Lunge OH KB(12/8 K) x 10 Push Up x 2 sets Weightlifting (Back Squat) A-STRENGTH: 15´ para hallar nuestra 1 RM de Back […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 Kb 10 kb snatch 5 L/R 10 american kb swing Weightlifting (Kb Reverse Lunge) 8-8-6-6-6 KB goblet lateral lunges Custom Metcon (Tiempo) 100 double unders 30 KB snatch 15 L/R (24/16) 80 air squats 30 alternating KB clean&jerk […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morninghttps://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Uphttps://youtu.be/6wWN9p00_MQ 10x Kipping Swingshttps://youtu.be/2m_NV4ntO8U 10 x side Grasshopperhttps://youtu.be/1_OgzDRHVlE Weightlifting (Deadlift) A-STRENGTH: 5 ROUNDS: Deadlift x 3 Reps. (Subiendo de Peso en cada ronda) Hallar 3 RM Custom Metcon (Tiempo) B- WOD: For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 rep of: Dumbell Thruster […]