EDD 3/01/2020 (High Performance)

Warm up: 3 Rondas 35 Double under 10 Push ups 10 H.P Clean /Push press/ Front Squat ——-no rest—– 15 Hollow rocks/ Hold 20″ 20″ HandStand hold   Gymnastic WOD:  For time (t.cap 15´) —–15 -12 – 9—- Strict Handstand Push up Strict Ring Dips Strict Chest 2 Bar 10m Handstand Walk / 20m Bear […]

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EDD 2/01/2020

Warm up: 3 Rondas (8´) 10 Burpees OTB 8 H.M.Snatch / H.P Snatch / H.S. Snatch 8 Back lunges (Barbell) 8 Kipping / kipping Pull ups /kipping Ches to bar   Strength Skill & Cycling: 5 set x 2´ 1º/ 10 Power Snatch 60%RM 40 Double unders ——————– 2º/ 8 Power Snatch 65% RM 50 […]

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EDD 16/08/2019 (High Performance)

WARM UP: 3 RONDAS 10 Burpees OTB 10 Muscle snatch/ P.snatch / OH squat 10 Box jump   Warm up Barbell: Emon 8´ 1º Devil Press (single) 4 2º Snatch Unbroken (Power/Squat)  6   WOD:  5 RONDAS (For time)   T.cap 30´ 6 Devil Press (single) 22,5/15 12 Snatch  (Focus: 6+6) 60 Double unders 400 […]

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EDD 22/04/2019

WARM-UP: 3 Rondas (T.cap 8´) 5 Romanian Deadlift 5 Hang Power Clean 10 OH Walking Lunges (barbell) 10 Box jump STRENGTH: 24 Set x 30″ (in 12´) 3 THRUSTER 70%RM *Acabar con el mismo peso de la pasada semana. WOD: 4 Rondas (T.cap 20´) 30 Double unders 5 Shoulder to Overhead 60/40 10 Back lunges […]

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EDD 20/04/2019

WARM UP: 3 Rondas 3-6-9 Burpees 21-15-9 Russian KB swing 10 Sumo deadlift High Pull / 10 H.P.Clean / 10 Push Press STRENGTH COMPLEX: 20 Set x 30″ (10´) 1 Snatch 2 Overhead Squat *60% RM Snatch   WOD A: (9’CAP) For time: 50 Kb sdhp (24/16) 40 Kb swing (24/16) 30 Hang power clean […]

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