CALENTAMIENTO 2R OF: 150m ROW + 5 RING ROW + 10 M. CLIMBERS +15 SQUATS ROT. ARTICULAR: ANKLE (rack y kb) + DUCK WALK (40”) FUERZA BACK SQUAT 5 X 75% RM+ 3X3 85%RM + 1(+) 95%RM 2´REST WOD “FOR TIME“ 30 BURPEES 20 C2B PULL UPS 10 H.P.CLEAN + P.JERK 55/35kg 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 “ emom 16’” CAL ROW 16/14 T2B CAL ROW
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 “ FOR TIME “ 21-15-9 H.P.CLEAN + P.JERK 55/35kg 9-12-15 BURPEES WALL
CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW+10M.CLIMBERS+15 SQUATS ROT. ARTICULAR : ANKLE (rack y kb) + DUCK WALK(40”) FUERZA BACK SQUAT 5 X 75%RM + 3X3 85%RM + 1(+) 95% 2´REST WOD “15´amrap “ 100m RUN 8 DEADLIFT 100/65kg 6 FACING BAR BURPEES 4 RING M.U 2 TIRE FLIP ( volteo + salto
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 4 X 8 60-70% R.M 2′ REST WOD “ 5 RFT “ 1 ROPE CLIMB
CALENTAMIENTO 1′ ROW +1′ J.ROPE + ROT. ARTICULAR 20m BEAR WALK + 20m CRAB WALK 2 rounds : 10 KIP SHOULDER BOX + 10 HIP THRUST + 5 PUSH UPS + 5 SQUATS FUERZA SHOULDER PRESS 5 X 75%RM + 3X3 85%RM + 1(+) 95%RM 2´REST WOD “ FOR TIME “ 60m ALLIGATOR WALK 50 KB SDHP (alterno) 28/24kg 400m RUN ( con balón)
CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW + 10 M. CLIMBERS + 15 SQUATS ROT.ARTICULAR 20m CARRETILLA + 20m CABALLITO + 10 reps EL POTRO WOD “ IN PAIRS “ 6 round of: 5 PULL UPS 10 LUNGE OH(5+5) 50/30kg 15 PUSH UPS 4 round of : ( 2 cada uno ) 12
CALENTAMIENTO 5′ CARRERA + ROT.ARTICULAR+ KB RACE 3 rounds 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 “ Time Cap 12′ “ 20 T2B 20 H.P.SNATCH 50/30kg 2 ROPE CLIMB 400m RUN 400m ROW 2 ROPE CLIMB 20
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% 2´REST WOD “ 2 X 5´ “ 0 a 2´ 200m RUN + Max D.U 2´a 3´ máx. KB THRUSTERS
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 “ FOR TIME “ 25 OHS 50/30kg 5 WALL