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 […]
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 […]
1ª / WARM UP: 3 RONDAS (t.cap 8´) 400 RUN —-3 RONDAS— 5 Burpees OTB 7 Hang Power Clean 7 Shoulder Press/ Push Press / Push Jerk 7 Front Squat 2º/ BARBELL Complex : Every 90″ x 10set 1 Power Clean 4 Front Squat 1 Push jerk / Split Jerk *Calentar y empezar con […]
-WARM UP: Amrap 6´ 25 Double under 20 OH lunges (plate) 10/5 15 Sit ups 10 Push ups 5 Burpees -SKILL/STRENGTH : 5 Set x 1´ON x 1´OFF (DB complex) 4+4 Single DB Hang Clean & jerk 4+4 Single DB snatch Max OH Lunges *Scaled Front Lunges *Pick load (respetando una técnica fluida, controlando […]
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 […]
WARM UP: 3 Rondas (t.cap 8´) 200 Run 5 Muscle snatch 20/15- 30/20- 35/25 5 Power snatch 10 Back squat 5 Burpee over the bar WOD: «Randy» (t.cap 8´) 75 Snatch 35/25 WOD: For time (t.cap 8) 50 Double unders 21 Thruster 60/40 50 Double Under 15 Thruster 60/40 50 Double Under 9 […]
WARM-UP: 3 Rondas (t.cap 8´) 30- 40- 50 Double Unders (unbroken) 15 Push ups 10 Ring Pull ups (kipping) / Ring row (sc) 3 Wall climb (skill) 4 RONDAS (Sin prisa) Hollow Rocks 16 / Hollow hold (sc progresión) 20″ Double KB Row 8 (?) Strict Pull up 6 (hollow position) *Recordaros […]
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 […]
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 […]
WARM-UP: 400 Run —-2 Rondas— 10 Step Box jump / 10 Box jump 10 Wall ball shot 10m Burpee Broad Jump STRENGTH COMPLEX: 4 Set x 3´ 1 Hang Power Clean (high) 1 Power Clean (low) 10 Front Squat *Complex RM front Squat 50%-55%-60%-60% WOD: 5 Rondas (for time) 12 Toes to bar 2 Rope […]
