Warmup 500 m Run or Row Paso en cunclillas + 10 Sit Up x 2 sets Paso de cangrejo + 12 Push Up x 2 sets 12 Reps (6R/L) Dumbell snatch alternate (10/5 K) + 10 Squat push (Dumbell 12,5/8 K) Metcon (Reps) A-WOD 1: 12 min EMOM Even Minutes: 200 m. Run. Odd Minutes:Dumbell […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Paso gusano 5 Burpees 10 air squat jump Weightlifting (Deadlift) 15’ to locate 1 rm deadlift Metcon For time ‘I go, you go’ 3 rounds (cada miembro de la pareja corre 3 veces) A. 300 m run B. Bar holding (con agarre […]

Warmup 500 m Run or Row Paso de Oso + 20 Mountain Climber x 2 sets Walking Lunge OH KB (20/12 K) + 5 burpees x 2 sets 10 Ring Row + 10 HRPU x 2 sets Skill A- SKILL: Practice 12´ Hand Stand Hold Metcon (Tiempo) B- WOD: 5 Rounds for time: 600 m […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds 30 double unders 10 Burpees Gymnastics (Ring Dip) 15’ to locate 1 rm weighted ring dips Metcon (Tiempo) 80 double unders 30 power snatch (40/25) 30 OHS (40/25) 80 double unders 30 ring dips @60% 1rm 30 push ups 80 double unders […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento específico para snatch Metcon Power snatch + hang power snatch 3 x 4 @ 50% 1 rm hang power snatch 3 x 4 @ 70% Hang pull snatch 2 x 5 @ 90% 1 rm hang squat snatch 3 x 3 @ 105% 1 rm […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Paso lagarto 10 ring rows Gymnastics (Pull-up) 15’ to locate 1 rm weighted pull ups Metcon (Tiempo) ‘Cindy AMRAP 20’ 5 pull ups 10 push ups 15 air squats

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 Clean and Jerk con barra Weightlifting (Clean and Jerk) A- STRENGTH: Clean and Jerks Take 15 Minutes to Build to 1 RM. 8-6-4-3-2-1-1-1 Metcon (Rondas […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds Walking lunes OH plate 12 shoulder press plate Weightlifting (Shoulder Press) 15’ to locate 1 rm shoulder press Metcon (Tiempo) 1000 m run 15 power clean (40/25) 15 front squat (40/25) 15 push press (40/25) 15 back squat (40/25) 15 push press […]

Warmup 500 m Run or Row Paso de Lagartija + 12 Sit Up x 2 sets Salto de Rana + 12 Air Squat x 2 sets Hacemos 10/8/6 Reps de Back Squat para calentar empezando con barra y subiendo de peso hasta llegar al 50% de 1 RM Weightlifting (Back Squat) A-STRENGTH: Back Squat 10 […]