Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Walking Lunge OH Plate (15/10 K) + 12 Air Squat Jump x 2 sets 30´´ aguantando en media sentadilla + 12 sit up Roll x 2 sets Weightlifting (Back Squat) A-STRENGTH: 5 Rounds of: Back Squat x 4 Reps […]

Warmup CALENTAMIENTO: 500 m Run Or Row -AROUND THE BODY: 10 R/L -FIGURA DE 8: 8 R/L -SWING A DOS MANOS 180 º: 30´´ x 3 sets. /Rest 30“ -CLEAN AND JERK: : 1´ x 3 sets Rest 30´´(30´´ con 1 mano y 30´´ con la otra) Metcon (Tiempo) WOD 1: 4 ROUNDS For Time:(Con […]

WOD HERO “DANIEL” HECHO EL 27/12/14 Y 28/11/15 Y El 25/6/16 Y El 28/1/17 y el 27/5/17 Y EL 23/12/17 Warmup 500 m Run or Row Paso de lagartija + 12 sit up Roll x 2 sets Salto de Rana + 12 Air Squat Jump x 2 sets Paso de Carretilla + 10 Push up […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 sit up roll 10 hrpu Weightlifting (Snatch Deadlift) 8-8-6-6-6 snatch deadlift Metcon EMOM 6’ 6 Hang power snatch @ 50% 6rm snatch deadlift 6 hang squat snatch @ 50% 6rm snatch deadlift 2’ rest Metcon (Rondas y Reps) AMRAP […]

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 x 2 sets 10 Kipping Swing y seguido 6 Pull Ups + 20 segundos haciendo Mountain Climber x 2 sets Weightlifting (Turkish Get Up) A-STRENGTH: 4 rounds: […]

Warmup 1000 m row/ run Calentamiento general articular Estiramiento general 2 rounds 10 alternating kb snatch 10 american kb swing 10 goblet squat Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon EMOM 6’ 5 m hand stand walk 30’’ hang stand hold (mantenerse colgado de la barra con agarre prono) 2’ rest Metcon (Tiempo) […]

Warmup 500 m Run or Row Paso de Oso + 10 Air Squat Jump x 2 sets Paso de lagartija en arrastre con goma por el compi + 10 Push Up x 2 sets Paso de cangrejo + 10 Sit Up x 2 sets 10 Samson Stretch (5 cada lado) https://www.youtube.com/watch?v=VlTww2IsfcM Weightlifting (Split Jerk) A-SKILL: 15 […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat Calentar para fuerza: 2 sets de 10 front Squat + 6 Db Snatch (Subiendo de peso en cada set) Weightlifting (Front Squat) A-STRENGTH: 5 Rounds: Front Squat x 5 Reps DB Snatch […]

Warmup 1000 m row / run Calentamiento general articular 2 rounds 5 paso del gusano + push ups 10 ring rows 10 air squat jump Gymnastics (Chin-up) 8-8-6-6-6 weighted chin ups Metcon OTM 4’ 5 power clean (50/35) 5 front squat (50/35) 2’ rest Metcon (Rondas y Reps) AMRAP 14’ 1 legless rope climb 10 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso carretilla 10 K2E 10 ring rows Weightlifting (Push Press) 8-8-6-6-6 DB push press Metcon (Tiempo) 3 rounds 200 m run 10 deficit HSPU 15 T2B 20 DB thruster (15/10) 10 C2B 30 DB push jerk (15/10) 5 bar muscle up Time […]