WARM UP 2 RONDAS 40 JUMPING JACK 10 BANDED SQUAT 20" BOOTSTRAPPERS 10 PULLS APART STRENGHT BACK SQUAT 4X6 75% (2-0-X-1) STRICT CHIN UP 4X6 RIR 2 METCON HALLOWEEN WOD (21' TC) 1200 M RUN 120 THRUSTER A REPARTIR 1200 M RUN RX 30/25 KG SCALED 25/20 KG OPEN 20/15 KG

WARM UP 2 RONDAS 10 BANDED SQUAT 20" BOOTSTRAPPERS 15/15" PVC FRONT RACK POSITION 10 PULLS APART STRENGHT BACK SQUAT 5X6 70% (2-0-X-1) STRICT CHIN UP 4X6 RIR 2 METCON METCON DBC: FOR TIME (25' TC) 800 M RUN 70 BURPEES ALTERNOS 60 LUNGE SYNCRO 50 PUSH UP ALTERNOS 400 M RUN 30 BURPEE BOX...

WARM UP 2 RONDAS 10 CAT CAMEL 20" FROG ROCKS 15/15" PVC FRONT RACK POSITION 10 REVERSE SNOW ANGELS STRENGHT SHOULDER P. 5X6 70% (2-0-X-1) FRONT PLANK CON PESO 4X30"  SKILL KIP SWING + KIPING PULL UP METCON METCON DAVID SUGAR: AMRAP (12') 2 PULL UP 2 SIT UP 2 BURPEE OVER THE BOX *CADA...

WARM UP 2 RONDAS 10 BANDED SCAPULA RETRACTION 10 BANDED GOOD MORNING 10 CAT CAMEL 20" PVC PASS THROUGH STRENGHT DEAD LIFT 5X6 70% (2-0-X-1) SENTADILLA BULGARA 4X8 RIR 2 SKILL HANG POWER SNATCH METCON 10 RONDAS (15' TC) 7 HANG POWER SNATCH 7 BOX JUMP OVER RX 40/30 KG 60/50 CM SCALED 30/20 KG...

WARM UP 400 M RUN + 2 RONDAS 5/5/5/5 YTWL 20" WGS 15/15" PVC FRONT RACK POSITION 20" HIP MOBILITY 90/90 STRENGHT DB SHOULDER PRESS ALTERNO DB BENCH PRESS 4X8/8 CADA 1'30 (15' TC) NO SE ALTERNAN LOS EJERCICIOS SKILL HANG POWER CLEAN METCON FOR TIME 21/15/9 (10' TC) HANG POWER CLEAN BURPEES OTB RX...

WARM UP 2 RONDAS 10 KB SQUAT 10 KB HALO 15/15" KNEELING KB WINDMILL 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT FRONT SQUAT 5X6 70% (2-0-X-1) STRICT PULL UP 4X RIR 2 SKILL KB HANG CLEAN AND PUSH PRESS METCON 4 ROUNDS FOR TIME (15' TC) 10 KB H. CLEAN AND PUSH PRESS 14...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT BENCH P. 5X6 70% (2-0-X-1) STRICT T2B 4X RIR 2 SKILL TÉCNICA DU METCON EMOM 16' 0-1' 15 WALL BALL 1-2' 15 KB SWING 2-3' 50 DU 3-4' 100 M RUN RX 9/6 KG 20/16 KG SCALED 7/5...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT BENCH P. 5X8 60% (2-1-X-1) STRICT T2B 4X RIR 2 SKILL TÉCNICA COMPLEX METCON METCON CRISTINA: X PAREJAS POR PAREJAS: 2 RONDAS (16' TC) 400 M CARRERA (RELEVOS, LO HACEN LOS 2) 50 CLAP SIT UP TIEMPO RESTANTE:...

WARM UP 2 RONDAS 10 BANDED SQUAT 20" BOOTSTRAPPERS 15/15" PVC FRONT RACK POSITION 10 PULLS APART STRENGHT BACK SQUAT 5X8 60% (2-1-X-1) STRICT CHIN UP 4X8 RIR 2 SKILL PUSH JERK METCON METCON TANIA: FOR TIME 21/15/9 (14' TC) PUSH JERK PULL UP POGO BURPEES *CADA 2': 30 DU/60 SU RX 50/35 KG SCALED...

WARM UP 2 RONDAS 10 KB SQUAT 10 KB HALO 15/15" KNEELING KB WINDMILL 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT SHOULDER P. 5X8 60% (3-0-X-1) MOUNTAIN CLIMBER 4X40 SKILL KB SNATCH METCON WOD SAMU: 3X3' ON + 1' OFF 3 WALL CLIMB 6 KB SNATCH 9 FACING KB BURPEES 12 BOX JUMP RX...