CALENTAMIENTO 200m RUN + ROT .ARTICULAR CIRCUITO KB: 3 rounds of 10 HALO + 10 OCHOS + 10 AROUND THE WORLD FUERZA KB SNATCH WOD “ 30-20-10 “ KB SNATCH 28/24 kg AMERICAN KB BOX JUMPS 85cm POST WOD 5 rounds of: 10 FLOOR WIPPERS
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 En la serie al 95% hacer las reps que se puedan. WOD “ FOR TIME “ 20 Unbr
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 5X3 85-90% RM 2´REST WOD “ Time Cap 12´ “ 1000m RUN Amrap to FINISH 2 H.P.CLEAN + P.JERK 55/35kg 4 PULL UPS 6 BOX JUMPS 85cm POST WOD
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 TECNICA/FUERZA POWER SNATCH 4 X 8 60-70% R.M 2´rest WOD “ Time Cap 20´ “ 60 CAL ROW
CALENTAMIENTO 5´CARRERA + ROT.ARTICULAR + KB RACE 3 rounds of: 10 DISLOC PVC + 10 M.CLIMBERS + 5 WALKOUT PUSH UPS FUERZA BENCH PRESS 5X3 85-90% RM 2´REST WOD “ 15´ emom “ 1. ROW 250m 2.10 THRUSTERS 50/30 kg 3.10 St. CHIN UP POST WOD 5 rounds of: 15 BALL SIT UPS + 45” PLANK
CALENTAMIENTO 2 rounds of: 150m ROW + 5 RING ROW + 10M.CLIMBERS + 15 SQUATS ROT. ARTICULAR : ANKLE (rack y kb) + DUCK WALK (40” parejas) FUERZA FRONT SQUAT 5X3 85-90% RM 2´REST WOD “ 5 RFT “ 10m KB W.L.OH 28/24 kg 10 DEADLIFT 80/65 kg 10 HSPU 1 ROPE CLIMB POST WOD 5 rounds of:
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 “ 21-15-9 BURPEES BOX JUMPS 85cm
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 UP/ BUTTERFLY WOD “ 21-15-9 “ POWER CLEAN 55/35 kg C2B PUSH PRESS POST WOD
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 5X3 85-90% RM 2´REST WOD “ 8 RFT “ 1 ROPE CLIMB 3 unbr SNATCH 50/30 kg 5 BURPEES BAR (lat) 7 St. RING DIPS 9 BOX JUMP 85cm
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 5X3 85-90% RM 2´REST WOD “ MIXED TABATA “ 1 JUMPING BAR LUNGE F.R 50/30 kg 2´REST 2 HSPU BURPEES 2´REST 3 ROW SIT UPS POST WOD 5 rounds of: 10 FLOOR