Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso del gusano 10 air squat jump 10 sit up roll Weightlifting (Push Jerk) 8-8-8-6-6 push jerk Metcon (Tiempo) 21-18-15-12-9-6-3 HSPU strict weighted pull ups (10/6) Time Cap: 20’

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets 12 Air Squat + 10 Toes to Bar x 2 sets Walking Lunge OH Dumbells (15/10 K) + 10 Dumbells Push Press(15/10 K) Weightlifting (Seated DB shoulder press) A-STRENGTH: 4 Rounds Seated DB Shoulder Press x 10 reps (sentados […]

Hoy para acabar con el ciclo recordatorio de los open haremos el OPEN 17.5. En esta ocasion no lo vamos a modificar Warmup 500 m Row or Run Paso de gusano + 10 HRPU x 2 sets Walking Lunge On Rack Double Kb + 10 Thruster Double Kb x 2 sets Calentamiento Particular para el […]

Warmup 1000 m run / row Calentamiento general articular Estiramiento general 2 rounds Paso lagarto 10 WBS 10 ring rows Franzilla For Time 21 Thrusters (95/65 lbs) 21 Pull-Ups 15 Thrusters (115/75 lbs) 15 Chest-to-Bar Pull-Ups 9 Thrusters (135/95 lbs) 9 Bar Muscle-Ups This is a variant of Fran. See also: Fractured Fran, Heavy Fran, […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 10 air squat jump 10 american kb swing 10 hrpu Weightlifting (Bench Press) 8-8-8-6-6 bench press Metcon (Rondas y Reps) AMRAP 12’ 12 hrpu 12 american kb swing (24/16) 12 air squat 1’ rest Metcon (Rondas y Reps) AMRAP 12’ 12 burpees […]

Warmup 500 m Run or Row Paso de Gusano + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets Walking lunge OH Plate (10/5 K) + 10 Squat push (disk 10/5 K) Weightlifting (Turkish Get Up) A-SKILL: Turkish Get-Ups 1 x 3 R/L 1 x 2 R/L 1 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate Back(Hacia atras) (15/10 K) + 12 Air Squat Jump x 2 sets 10 Ring Row + 12 sit up Roll x 1 sets Weightlifting (Back Lunge) A-STRENGTH: 1A. KB Reverse Lunge – 3 x12 Steps […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 10 hrpu 10 pull ups Weightlifting (Front Squat) 8-8-8-6-6 front squat Metcon 4 rounds of OT3M (4 rondas de 3’ cada una para hacer los 3 ejercicios. Descansamos lo k nos sobre de los 3’) 10 front squat […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso de lagarto 5 burpees 10 K2E Weightlifting (Good Morning) 8-8-8-6-6 good morning Metcon OTM 3’ 10 good morning @ 80% 8rm 2’ rest Metcon (Tiempo) 15 hang power clean @ 50% 1rm squat clean 12 T2B 10 hang power clean @ […]