este wod The 540 lo hicimos el 11/2/17 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 10 Air Squat + Walking Lunge OH Plate (10/5 K) x 2 sets Gymnastics (Pistol) A- Practice Pistol 12´then 2 x 10 Pistol (5R/L) The 540 For Time 50 […]

Warmup 350 m row Calentamiento general articular Estiramiento general Calentamiento Burguener Metcon Jerk drive 3 x 4 Hang power snatch Calentamos hasta el 70% 1rm power snatch 3 x 3 subiendo peso T&G Tall squat clean Calentamos hasta llegar al 70% 1rm squat clean 3 x 3 subiendo peso T&G Snatch balance 3 x 4

Hoy Hallaremos nuestra 1 RM en Power Snatch Este WOD GIRLS de hoy lo hicimos el 29/10/16 Y el 10/2/17 y el 28/4/18.Los pesos para este wod son (60/43 K) Warmup 500 m Run or Row Paso de Lagartija + 10 Pus Up x 2 sets con Barra 10 Buenos dias + 10 Deadlift x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 5 burpees 10 K2E Weightlifting (Snatch Balance) 5-5-3-3-3 snatch balance Metcon (Tiempo) Ladder Squat snatch 12 Squat snatch @ 70% 1rm 2 burpees over the bar 10 Squat snatch @ 75% 1rm 4 burpees over the bar 8 Squat snatch […]

Warmup 350 m row Calentamiento general artcular Estiramiento general Calentamiento específico para snatch Metcon Drop snatch 3 x 4 Hang power clean + hang squat clean 3 x 4 + 2 @ 65% 1rm squat ckean 2 x 3 + 2 @ 75% 1rm Clean & jerk 2 x 3 @ 75% 1rn squat snatch […]

Warmup 1000 m row/ run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 air squat jump Weightlifting (Split Jerk) 5-5-3-3-3 split jerk Metcon OTM 4’ 5 split jerk @ 80% 3rm 10 burpees 2’ rest Metcon (Tiempo) 30 double unders 30 thruster (50/35) 200 m run 30 cal row 30 hang […]

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 (Front Squat) A-STRENGTH: 1. Front Squat – 4 x 6 Reps@75% de 1 Rm; 1 min […]

Warmup 500 m Run or Row Salto de Rana + 12 air Squat x 2 sets 5 Burpees + 10 Push Ups x 2 sets Calentamiento para snatch deadlift 2 rounds de 6/4 reps subiendo de peso en cada round Weightlifting (Snatch Deadlift) A-STRENGTH: 5 Rounds Snatch Deadlift x 3 Reps@90% de 1 RM. Wall Climb […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 5 paso del gusano + push ups 10 air squat jump 10 ring rows Weightlifting (Bench Press) 5-5-3-3-3 bench press + OHS Metcon OTM 4’ 6 OHS @80% 3rm 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 2 complex (hang power snatch + hang […]

Warmup 500 m Run or Row Paso de Oso + 12 Sit Up Roll x 2 sets Paso de carretilla y al llegar el compi me sujeta los pies y hago 10 Push Up luego el compi lo repite 10 Air Squat Jump + 10 Kb Step Lunge (5R/L) x 2 sets Gymnastics (Rope Climb) […]