Warmup 1000 m row / run Calentamiento general articular 2 rounds 5 paso del gusano + push ups 10 air squat jump 10 ring rows Gymnastics (Pull-up) 5 x 2 weighted pull ups Metcon (Tiempo) 4 rounds for time 10 DB hang power clean & jerk (22’50/17’50) 10 strict pull ups 10 DB shoulder squat […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico para clean Metcon Snatch balance 3 x 6 Hang power clean + tall clean 3 x 6 + 3 @ 55% 1rm squat clean 2 x 6 + 3 @ 65% 1rm Squat clean (parando 2’’ en cada una de las 2 estaciones) 3 […]
CONTINUE READINGWarmup 1000 m row/ run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 air squat jump Weightlifting (Bench Press) 5 x 2 bench press + OHS Metcon EMOM 4’ 8 OHS @ 60% 2rm 1’rest Metcon (Tiempo) 10-8-6-4-2 hang squat snatch @ 80% 1rm squat snatch burpees over the bar Time […]
CONTINUE READINGWarmup 500 m Run or Row 2 Rounds: 5/side Mountain Climber Step Ups https://youtu.be/CC_FnJmzL9Y 5/side Side Lunge https://youtu.be/koOIMPoa9SE 10 Sit Up Roll 10/side & direction Arm Circles- Forward and backhttps://youtu.be/Gred163j8U4 Gymnastics (Skin the cat) A-SKILL GIMNASTYC: Practice Skin The Cat. 3 ROUNDS: 1 set x 3-2-1 reps. Metcon (Rondas y Reps) B- WOD: 16 Min […]
CONTINUE READINGWarmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds salto de la rana 5 burpees 10 WBS Weightlifting (Front Squat) 5 x 2 front squat Metcon EMOM 6’ 100 m run 12 burpees 2’ rest Metcon (Rondas y Reps) AMRAP 12’ 6 front squat @ 80% 1rm 6 burpees over the […]
CONTINUE READINGHoy traeros cinturon para el trabajo de Deadlift. El segundo wod lo hicimos el 14/2/17 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 Metcon A-WOD: Part 1 – 12 min EMOM Even Minutes: 10 […]
CONTINUE READINGWarmup 350 m row Calentamiento general articular Estiramiento general Calentamiento específico para snatch Metcon Split jerk 3 x 6 Hang power snatch + tall squat snatch 3 x 6 + 3 @ 50% 1rm squat snatch 2 x 6 + 3 @ 60% 1rm Squat snatch (parando 2” en cada una de las 3 posiciones: […]
CONTINUE READINGWarmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 K2E 10 ring rows Weightlifting (Snatch Deadlift) 5 x 2 snatch deadlift Metcon OT2M 6’ 100 m run AMRAP T2B 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 60 double unders 6 snatch deadlift @ 80% 2rm 1 legless […]
CONTINUE READINGWarmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat Calentar para fuerza: 3 sets de 10/8/6 Reps Back Squat (Subiendo de peso en cada set, y llegando a nuestro 70% de 1 RM para empezar la fuerza con el 75%) Weightlifting […]
CONTINUE READINGWarmup 1000 m row / run Calentamiento general articular Estiramiento general articular 2 rounds paso lagarto 10 hrpu 10 K2E Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) 100 HSPU (cada vez que se baje de la vertical, se harán 20 double unders) Time Cap: 25’
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