Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso gusano 10 hrpu 10 WBS Weightlifting (Bench Press) 4-4-2-2-2 bench press Metcon EMOM 8’ 10 bent over row (50/30) 15 box jump (60/45) 2’ rest Metcon (Rondas y Reps) AMRAP 10’ 2 complex (hang power clean + push press + cluster) […]
CONTINUE READINGWarmup 500 m Run or Row Paso de carretilla + 10 Push Up sujetando los pies el compi x 2 sets 10 WBS + 10 Sit Up Roll x 2 sets 12 KB Clean and Push Press (6R/L) + 12 Ring Row x 2 sets Weightlifting (Kettlebel Clean) A-STRENGTH: KB Clean and Push Press 10-8-6-4 […]
CONTINUE READINGEn Versus Getafe tenemos el placer de anunciaros que ya tenemos fecha de inauguración, el 7 de Abril a las 18:00h os invitamos a nuestra fiesta de inauguración, WOD en directo, música, aperitivos. No te lo pierdas!!! A partir del Lunes día 26 de Marzo abrimos plazo de inscripción y estaremos en el Box para […]
CONTINUE READINGWarmup 1000 m row Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 WBS 10 ring rows Gymnastics (Handstand Walk) 12’ practise hand stand walk Metcon (Tiempo) 1000 m run 50 double unders 40 WBS (20/12) 30 T2B 20 HRPU 10 C2B 1000 m run Time cap: 20’
CONTINUE READINGWarmup 500 m Run or Row then: • 10 Ring Rows + 10 sentadillas con salto hacia adelante x 2 sets. • 15 Air Squat + 12 Step Lunge (En el sitio) 6 R/L x 2 sets. • Walking Lunge OhH KB (12/8 K) + 10 Push Ups x 2 sets Weightlifting (Back Lunge) A-STRENGTH: […]
CONTINUE READINGWarmup CALENTAMIENTO: -Paso de Oso + 15 Push Ups x 2 sets. -16 Walking Lunge OH KB Goblet. -12 Sit Up OH KB + 12 Air Squat KB – Halo (Circulos por la cabeza con KB) 8 Circulos a izquierda y 8 a derecho. – Russian KB Swing: 30´´ x 3 sets. Rest 30“ -10 […]
CONTINUE READINGComplete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to […]
CONTINUE READINGWarmup 500 m row Calentamiento general articular Estiramiento general Calentamiento general para snatch Metcon OHS 4 x 4 Floating deadlift snatch grip 3 x 8 Tall squat snatch + hang squat snatch 2 x 4 + 2 @ 50% 1rm squat snatch 2 x 3 + 2 @ 65% 1rm 2 x 3 + 2 […]
CONTINUE READINGWarmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Gymnastics (Plank) 5 x 4 weighted chin ups Metcon (Tiempo) 21-15 deadlift @ 60% 1rm burpees 15-9 deadlift @ 60% 1rm burpee box jump (60/45) 21-15-9 deadlift @ 60% 1rm burpee over the box (60/45)
CONTINUE READINGWarmup 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 Snatch con barra despues con barra sola 10 reps de Snatch Weightlifting (Snatch) A- STRENGTH: Snatch hallar nuestra 1 RM 8-6-4-2-1-1-1 Reps. Metcon (Reps) B- […]
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