CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW + 10M. CLIMBERS + 15 SQUATS ROT.ARTICULAR 20m CARRETILLA + 20m CABALLITO + 10 reps EL POTRO WOD “ IN PAIRS “ 120m FARMER WALK 120kg 100 CAL ROW 80 KB PUSH PRESS 28/24kg 60 BURPEE PULL UPS 80 PUSH UPS 100 AIR SQUAT 120m
CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW + 10M. CLIMBERS+15 SQUATS ROT. ARTICULAR : ANKLE (rack y kb) + DUCK WALK(40”) FUERZA FRONT SQUAT 5 al 75% + 3X3 al 85% + 1(+) al 95% 2´REST WOD “ 3RFT “ 25 D.U 20 H.P.CLEAN 60/35kg 15 GLOBET SQ 28/24kg 10 BURPPES 5 RING M.U
CALENTAMIENTO 1′ J.ROPE+ 1′ ROW + ROT ARTICULAR Trabajo con el theraband ( fortalecer cintura escapular): 15 x [Rot. interna y externa + Remo + Vuelos] 2 rounds of: 5 RING ROW + 10 DISLOC PVC + 15 HOLLOW ROCKS + 20 KIP SHOULDER BOX FUERZA STRICT PULL UPS 5X5 (lastradas) 2´rest WOD “18.4 “ 21-15-9 DEADLIFT 100/65kg HSPU Then 21-15-9 DEADLIFT
CALENTAMIENTO 200m ROW + ROT.ARTICULAR Trabajo con el theraband ( fortalecer cintura escapular): 15 x [Rot. interna y externa + Remo + Vuelos] 2round of: 3 SNATCH GRIP DEADLIFT + 3 HANG POWER SNATCH + 3 SNATCH BALANCE + 30” PLANK TÉCNICA/FUERZA POWER SNATCH 4X8 60-70% R.M WOD “10´amrap “ 10 KB SNATCH(5+5) 28/24kg 10 W.BALLS 12/9kg 10 RELEASE
CALENTAMIENTO 1′ J.ROPE+ 1′ ROW + ROT ARTICULAR Trabajo con el theraband ( fortalecer cintura escapular): 15 x [Rot. interna y externa + Remo + Vuelos] 2 rounds of: 5 RING ROW + 10 DISLOC PVC + 15 HOLLOW ROCKS + 20 KIP SHOULDER BOX TÉCNICA KIPPING PULL UPS / BUTTERFLY WOD “ Time Cap 18′ ” 1000m RUN, then 12-9-6-3 THRUSTERS
CALENTAMIENTO 200m RUN + ROT. ARTICULAR + KB RACE 2 rounds of:(only bar) 5 ROMANIAN DEADLIFT+ 5 H.P.CLEAN + 5 FRONT SQUAT + 5 PUSH PRESS + 20” (HOLLOW/SUPERMAN) TÉCNICA/FUERZA JERK(split) 4 x 8 60-70%RM 2´rest WOD “ 2 X 5′ amrap “ A ROW 250m 10 HSPU 90” REST B 40m FARMER WALK 100kg 10 T2B 1 ROPE
CALENTAMIENTO 5′ CARRERA + ROT.ARTICULAR + KB RACE 2 rounds of: 10 DISLOC PVC + 10 M. CLIMBERS + 5 WALKOUT PUSH UPS FUERZA BENCH PRESS 5 X 75%RM + 3X3 85%RM + 1(+) 95% 2´REST WOD “FOR TIME“ 60 BOX JUMPS 50 SDHP 50/30kg 40 V-UPS 30 H.P.C + P.JERK 20 BURPEES BAR 10 BAR
CALENTAMIENTO 2roundsof: 150m ROW + 5 PUSH UPS +10M.CLIMBERS+12 LUNGES 3 rounds of 10 B.SQUAT + 10 G.MORNING + 10 DEADLIFT + 20” PLANK FUERZA DEADLIFT 5 X 75%RM + 3X3 85%RM + 1(+) 95% 2´REST WOD ” FOR TIME “ 4 round of: 8 LUNGE OH (4+4) 50/30kg 8 CHIN UPS 8 RING DIPS 90”
CALENTAMIENTO 2 rounds of: 150m ROW + 5 PUSH UPS +10M.CLIMBERS+12 LUNGES 3 rounds of: 10 B.SQUAT + 10 G.MORNING + 10 DEADLIFT + 20” PLANK FUERZA DEADLIFT 5 X 75%RM + 3X3 85%RM + 1(+) 95%RM 2´REST WOD “15’amrap “ 10 HSPU 15 GLOBET SQUAT 28/24kg 20 KB SWING 25 DOUBLE UNDERS POST WOD 5 rounds of:
CALENTAMIENTO 5′ CARRERA + ROT.ARTICULAR + KB RACE 3rounds of: 10 DISLOC PVC + 10 M.CLIMBERS + 5 WALKOUT PUSH UPS FUERZA BENCH PRESS 5 X 75%RM + 3X3 85%RM + 1(+) 95%RM 2´REST WOD “9′ amrap “ 9 H.P.NATCH 50/30kg 9 RELEASE P.U 9 SQUAT B.J. 85m 9 CHIN UPS 2´rest TABATA :SIDE PLANK