Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets 10 Squats Push Disk (10/5 K) + 8 Chin Ups x 3 sets Gymnastics (Chin-up) A-STRENGTH: 4 Rounds Weighted Chin-Ups x 6 Reps KB Step Back Lunge x 12 Steps (6R/L) (24/16 K.)https://youtu.be/6DB-UlPkXKE 1 Wall Climb w/ 15 sec […]

Warmup 500 m Run or Row then AMRAP 8´ Of: Paso de Oso + 12 Push Up Walking Lunge OH Plate (15/10 K) + 15 segundos Hand Stand Hold en pared + 10 Sit Up Weightlifting (Floor Press) A-STRENGTH: 5 Rounds Bench Press Floor x 5 reps. (Subiendo de peso en cada round) HSPU x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 WBS 10 ring rows Weightlifting (Back Squat) 8-8-6-6-6 back squat Metcon (Tiempo) 5 rounds for time 10 Back squat 70% 1rm 2 Dead to run (coger pelota de cada cono y atrás hasta el cubo. Repetir la […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 hrpu 10 ring rows Weightlifting (Deadlift) 8-8-6-6-6 deadlift Metcon OTM 4’ 10 hang power clean (50/30) 1’ rest Metcon (Tiempo) 4 rounds 200 m run 15 T2B 1 legless rope climb 200 m run 10 american kb swing (28/20) […]

Warmup 500 m Run or Row Paso de lagartija + 12 sit up Roll Salto de Rana + 12 Air Squat Weightlifting (Front Squat) A-STRENGTH: 5 Rounds Front Squat x 3 Reps (75%/80/85/90/95% de 1RM) Air Squat Jump 20 reps. (nada mas acabar el front Squat) Rest 1´entre rounds. Metcon (Tiempo) B- WOD: For Time: […]

Warmup 350 m row Calentamiento general articular Estiramiento general 2 rounds 10 passthrough 10 OHS 10 sot press Metcon Shoulder press 3 x 6 Sot press 4 x 4 High pull snatch 2 x 3 @ 100% 1rm 2 x 3 @ 110% 2 x 2 @ 115% Squat snatch Touch&Go 3 x 2

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 air squat jump Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon OTM 4’ 15 T2B 2’ rest Metcon (Tiempo) 4 rounds 5 m hand stand walk 15 saltos laterales a la barra 10 HSPU 15 saltos […]

Warmup 500 m Run or Row Then 2 Rounds: 10x Bodyweight Good Morning https://youtu.be/d5DHs0t-S7A 5x Inchworm w/ Push Up https://youtu.be/6wWN9p00_MQ 10x Kipping Swings https://youtu.be/2m_NV4ntO8U 10 x side Grasshopper https://youtu.be/1_OgzDRHVlE Paso de carretilla x 1 set cada uno Weightlifting (Bent Over Row) A-STRENGTH: 5 Rounds 1 Rope Climb Barbell Bent Over Row x 10 Reps (40/25 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 air squat jump 10 sit up roll Gymnastics (Pistol) 12’ practise pistols Metcon (Tiempo) Hero ‘DT’ 5 rounds 12 deadlift (70/45) 9 hang power clean (70/45) 6 push jerk (70/45) Time cap: 20’

Hoy haremos dos benchmark Girls que son Betty que lo hicimos por primera vez el 8/4/17 y Annie que lo hemos hecho los dias 7/2/14 Y EL 23/4/16 Y el 10/1/17 y el 8/4/17 Y el 21/10/17 Y el 28/12/17 Y el 10/7/18 y el 6/10/18 comparar mirando los resultados en la aplicacion Warmup 1000 […]