WARM UP 2 RONDAS 10 BANDED SQUAT 20" FROG ROCKS 10 FLEXION ESCAPULAR 10 PULLS APART STRENGHT BENCH P. 4X3 85% (2-0-X-1) STRICT T2B 4X RIR 2 SKILL TECNICA DU METCON AMRAP 12'  100 M RUN 10 PUSH UP 10 AIR SQUAT RX 60/40 KG SCALED 40/25 KG OPEN 20/15 KG

WARM UP 2 RONDAS 10 BANDED SCAPULA RETRACTION 10 BANDED GOOD MORNING 10 CAT CAMEL 15/15" PVC FRONT RACK POSITION STRENGHT DEAD LIFT 4X3 85% (2-0-X-1) SENTADILLA BULGARA 4X4 RIR 1 SKILL POWER CLEAN METCON 10 ROUNDS FOR TIME (18' TC) 5 BOX JUMP 5 POWER CLEAN 5 FRONT SQUAT 5 WALL BALL RX 60/50...

WARM UP 2 RONDAS CALENDAR SU/DU 10 REVERSE SNOW ANGELS 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT BULL GAMES EXPLICACION DE WOD + HOJA DE CORRECCIÓN

WARM UP 2 RONDAS 5/5/5/5 YTWL 20" WGS 15/15" PVC FRONT RACK POSITION 20" HIP MOBILITY 90/90 STRENGHT FRONT SQUAT 4X4 80% (2-0-X-1) STRICT PULL UP 4X4 RIR 1 SKILL WOD EQUIPOS 4 PERSONAS P1 = PAREJA 1 P2 = PAREJA 2 METCON FOR TIME 20' (SOLO TRABAJAN 2) 800 M RUN (400 P1 +...

WARM UP 2 RONDAS 10 BANDED SQUAT RETRACTION 10 BANDED GOOD MORNING 10 CAT CAMEL 20" PVC PASS THROUGH STRENGHT DEAD LIFT 4X4 80% (2-0-X-1) SENTADILLA BULGARA 4X5 RIR 1 SKILL HANG POWER SNATCH METCON 4 ROUNDS FOR TIME (12' TC) 5 HANG POWER SNATCH 10 BOX JUMP 15 THRUSTER 20 DU RX 40/25 KG...

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. 4X4 80% (2-0-X-1) FRONT PLANK CON PESO 4X15 SKILL KB SNATCH METCON AMRAP 16' 10 KB SNATCH 10 KB FRONT RACK SQUAT 200 M RUN RX 20/16 KG SCALED 16/12 KG...

WARM UP 2 RONDAS 20" BOOTSTRAPPERS 15/15" PVC FRONT RACK POSITION 10+10 MONSTER WALK 5/5/5/5 YTWL STRENGHT BACKSQUAT 4X4 80% (2-0-X-1) STRICT CHIN UP 4X4 RIR 1 SKILL TECNICA POWER CLEAN METCON EMOM 10' 0-1' 3 POWER CLEAN + 6 DEAD LIFT + 9 POGO BURPEES 1-2' REST RX 60/40 KG SCALED 40/25 KG OPEN...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 FLEXION ESCAPULAR 15" WRIST MOBILITY 10 PULLS APART STRENGHT BENCH P. 4X4 80% (2-0-X-1) STRICT T2B 4X4 RIR 1 SKILL TECNICA DU METCON AMRAP 12' 50 DU 40 MOUNTAIN CLIMBER 30 AIR SQUAT 20 SIT UP 10 BURPEES

WARM UP 2 RONDAS 30 JUMPING JACK 10 CAT CAMEL 20" FROG ROCKS 10 REVERSE SNOW ANGELS 10 PVC GOOD MORNING STRENGHT BULL GAMES EXPLICACION DE WOD + HOJA DE CORRECCIÓN

WARM UP 2 RONDAS 10 BANDED SQUAT 10 BANDED SCAPULA RETRACTION 10 BANDED GOOD MORNING 10 CAT CAMEL 20" PVC PASS THROUGH STRENGHT DEAD LIFT 4X6 75% (2-0-X-1) SENTADILLA BULGARA 4X6 RIR 2 METCON FOR TIME: POR PAREJAS (15' TC) 400 M RUN CON 1 BALON 50 BALL SIT UP ALTERNOS (PASANDOSE EL BALON) 50...