CALENTAMIENTO 200m RUN + ROT. ARTICULAR + DUCK WALK 2 rounds of:(only bar) 5 ROMANIAN DEADLIFT+ 5 H.P.CLEAN + 5 FRONT SQUAT + 5 PUSH PRESS + 20” (HOLLOW/SUPERMAN) TÉCNICA/FUERZA POWER CLEAN 4 x 8 60-70% RM 2´rest WOD “ 3RFT “ 50 AIR SQUAT 7 RING M.U 10 H.P.CLEAN 60/35 kg POST WOD 5 rounds of: 10 FLOOR WIPPERS
CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW+10M.CLIMBERS+15 SQUATS ROT. ARTICULAR: ANKLE (rack y kb) + DUCK WALK(40” parejas) FUERZA BACK SQUAT 5 X 75%RM + 3X3 85%RM + 1(+) 95% 2´REST WOD “ FOR TIME “ 10-9-8-7-6-5-4-3-2-1 PUSS PRESS 55/35kg 1-2-3-4-5-6-7-8-9-10 BURPEES BOX JUMPS 85cm POST WOD 5 rounds of: 15 BALL SIT UPS
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 “ 1-2-3-4-5-6-7-8-9-10 H.P.CLEAN 60/35kg T2B SQUAT
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% 2´REST WOD ” amrap 9’“ 8 LUNGE OH (4+4) 50/30kg 4 BAR FACING BURPEES 1 ROPE CLIMB 2´rest TABATA :
CALENTAMIENTO 2R OF: 150m ROW + 5 RING ROW + 10M.CLIMBERS + 15 SQUATS ROT. ARTICULAR : ANKLE (rack y kb) + DUCK WALK(40” parejas) FUERZA FRONT SQUAT 5 X 75%RM + 3X3 85%RM + 1(+) 95%RM 2´REST WOD “ Time Cap 12′ “ 1000m RUN then 3 rounds of: 15 WALL BALL 12/9 kg 12
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 FUERZA POWER SNATCH 4 X 8 60-70% R.M 2′ REST WOD “ 4 X 3’“ 10 H.P.SNATCH 50/30 kg
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 “ 3 RFT “ 40 AIR SQUAT 30 AMERICAN KB 28/24 kg 20 RELEASE P.U 10 St. CHIN UPS 5 WALL CLIMB
CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW+10M.CLIMBERS+15 SQUATS ROT. ARTICULAR : ANKLE (rack y kb) + DUCK WALK(40” parejas) FUERZA BACK SQUAT 5 X 75%RM+ 3X3 85%RM + 1+ 95% RM 2´REST WOD “ amrap 10´ “ 1 RING MUSCLE UPS 2 OHS 50/30 kg 10 KB SWING Subimos reps por serie 1 RMU
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) TECNICA/FUERZA JERK(split) 4 x 8 60-70% RM 2´rest WOD “ 20′ emom “ 1. ROW 250m 2 .5 SNATCH 50/30kg 3. 10 HSPU 4. 15 V-UPS POST WOD 5 rounds of: 10
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 Sino pueden hacer 5×5 perfectas sin laste ( no se