CALENTAMIENTO 2 rounds of: 200m ROW + 5 RING ROW + 5 SIT UPS + 5 AIR SQUATS + 20” PLANK MOBILITY: HIP/ ANKLE FUERZA BACK SQUAT 5 X 3 (85% RM) 90” REST WOD “ 12´AMRAP “ 20 WALL BALLS 12 kg 10 RING DIPS 1 ROPE CLIMB POST WOD 5 rounds of: 20 RUSSIAN TWIST
CALENTAMIENTO 200m RUN + ROT. ARTICULAR 3 rounds of: 10 B.SQUAT + 10 G.MORNING + 10 DEADLIFT + 20” PLANK FUERZA DEADLIFT 5 X 3 (85% RM) 90” REST WOD”FOR TIME “ 800m RUN 30 WALKING LUNGE OVERHEAD KB (una mano) ( 15+15) 28/24 kg 15 RING MUSCLE UP 400m RUN 20 W.L.OH KB 10 RING MU 200m
CALENTAMIENTO 1´J.ROPE+ 1´ROW + ROT ARTICULAR 3 rounds of: 10 J.JACKS + 10 PUSH UPS + 10 KIP SHOULDER BOX + 20” HS HOLD TÉCNICA 10´ HSPU WOD “ 14´amrap “ IN PAIRS 60 WALL BALLS 12 kg 40 PUSH PRESS 50/35 kg 60 W.B 30 P.PRESS 60 W.B 20 P.PRESS MAX W.BALLS POST WOD 5 rounds of: 20 RUSSIAN
CALENTAMIENTO 5´CARRERA + ROT.ARTICULAR 3 rounds of: 10 DISLOC PVC + 10 M.CLIMBERS + 5 H.BURPEES + 20” EST GMS ROJAS FUERZA BENCH PRESS 5 X 3 (85% RM) 90” REST WOD “EMOM 2´ X 20´” 1. 30 CAL ROW 2. 40 PUSH UPS POST WOD 5 rounds of: 15 TUCK UPS + 20” SUPERMAN
CALENTAMIENTO 200m RUN + ROT. ARTICULAR 3 rounds of: 5 DEADLIFT + 5 H.P.CLEAN + 5 FRONT SQUAT + 20” PLANK TECNICA/FUERZA EMOM 12´ CLEAN (ingle) 3 X 75% R.M REST 4´-8´ WOD “ 3 R FTT “ 10 POWER CLEAN 60/45 kg 30 DOUBLE UNDERS 15 BURPEES BOX JUMPS 30 TTB POST WOD 5 rounds of: 10 GHD
CALENTAMIENTO 5´CARRERA + ROT.ARTICULAR 3 rounds of: 10 DISLOC PVC + 10 M.CLIMBERS + 5 H.BURPEES + 20” EST GMS ROJAS FUERZA BENCH PRESS 5 X 3 (85% RM) 90” REST WOD 3´ WALL BALLS 12 kg 1´REST 3´BURPEES 1´REST 3´W.BALLS
CALENTAMIENTO 200m RUN + 20 D.U + 30 SQUATS + 20 PUSH UPS + 10 RING ROW 3 round of: 5 SNATCH GRIP DEADLIFT + 5 MUSCLE SNATCH + 5 SNATCH BALANCE TECNICA/FUERZA EMOM 12´ 3 H. SNATCH («ingle») (75% R.M) REST 4´-8´ WOD “ FOR TIME “ 30
CALENTAMIENTO 1’J.ROPE+ 1′ ROW + ROT ARTICULAR 3 rounds of: 10 J.JACKS + 10 RING ROW + 10 KIP SHOULDER BOX+ 10 HOLLOW +10 JALÓN (gomas rojas) TÉCNICA 10´ KIPPING / BUTTERFLY WOD “ 8 RFT “ 5 RING DIPS (strict) 10 BULGARIAN SQUAT 15 SIT UPS POST WOD 50 KB RUSSIAN TWIST
CALENTAMIENTO 200m RUN + ROT. ARTICULAR 3 rounds of: 5 DEADLIFT + 5 H.P.CLEAN + 5 FRONT SQUAT + 5 P.PRESS + 20” PLANK TÉCNICA/ FUERZA JERK (split) 5 x 5 (75% RM) WOD “ 5RFT “ 8 unbroken CLUSTERS 50/35 kg 1 ROPE CLIMB legless PENALTY: 10 BURPEES BAR POST WOD 50 FLOOR WIPPERS
CALENTAMIENTO 2 rounds of: 200m ROW + 5 RING ROW + 5 SIT UPS + 5 AIR SQUATS + 20” PLANK MOBILITY: HIP/ ANKLE FUERZA FRONT SQUAT 5 X 3 (85% RM) 90” REST WOD “ 3RFT “ 60 D. UNDERS 30 BOX JUMPS 85 cm 10 SDHP 50/35 kg 5 RING M.U POST WOD 5 rounds of: