Warmup 500 m Run or Row Paso de Lagartija + 12 Push Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets 20´´ haciendo cuarto de sentadilla + 20´´ media sentadilla x 2 sets Weightlifting (Front Squat) A-STRENGTH: Front Squat – 15 min. to build to 1RM Metcon (Tiempo) B-WOD: Por […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 5 burpees 10 ring rows Weightlifting (Push Press) 5-5-3-3-3 push press Metcon (Tiempo) 1000 m run 8 tire flip 16 pull ups 8 thruster (60/40) 4 rope climb 1000 m row Time cap: 20’

Warmup 350 m row Calentamiento articular general Estiramiento general Calentamiento específico para clean Metcon Drop snatch 3 x 4 @ 60% 1rm squat snatch 2 x 4 @ 65% 2 x 2 @ 70% Hang power clean 3 x 3 @ 70% 1rm power clean 2 x 3 @ 80% 2 x 2 @ 90% […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general calentamiento específico para snatch Weightlifting (Snatch Deadlift) 5-5-3-3-3 snatch deadlift Metcon OTM 4’ 8 hang power snatch 2’ rest Metcon (Tiempo) 4 rounds for time: 10 snatch deadlift @ 70% 3rm snatch deadlift 10 T2B 30 double unders Time cap: 14’

Warmup 500 m Run or Row Paso de lagartija + 12 Push Up x 2 sets Paso de cangrejo + 12 Air Squat Jump x 2 sets Calentamiento Burguerner para Power Snatch con barra 8/6/4 Reps. de Power Snatch y OHS subiendo de Peso en cada round Weightlifting (Power Snatch) A-STRENGTH: 5 Rounds 2 Power […]

el Hero de hoy lo hicimos el 20/5/15 , el 30/11/16 y el 15/7/17 Warmup 500 m Run or Row Then 2 Rounds: 10x Sit Up Roll 10x Passthrough con pica 10x Kipping Swings 10 x Burpees Skill A-SKILL GIMNASTYC: Practice 15´ Skin the cat. Metcon (Rondas y Reps) B- WOD: HERO: “Rankel” primero Calentamiento […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 5 paso gusano en el sitio 10 alternating DB snatch 10 alternating DB snatch Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon OTM 4’ 5 m hand stand walk 1’ rest Metcon (Rondas y Reps) AMRAP 15’ 10 alternating lunges OH […]

Warmup 1000 m row / run Calentamiento general articular 6 rounds escaleras de agilidad para brazos y piernas, volvemos siempre trotando Weightlifting (Front Squat) 5-5-3-3-3 front squat Metcon (Tiempo) 12 squat clean (60/45) 12 ring muscle up 200 m run 10 squat clean (60/45) 10 ring muscle up 200 m run 8 squat clean (60/45) […]

Warmup 500 m Run or Row Paso de Oso + 12 HRPU x 2 sets 10 Air Squat + 5 Burpees x 2 sets 10 Kipping Swing + 5 Stricts Pull Ups x 2 sets Gymnastics (Pull-up) A-STRENGTH: 5 Rounds not for time: Weighted Pull Ups x 5 (subir de peso en cada ronda y […]