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WOD

May 2021

07 Mayo 2021

WARM UP 2 RONDAS 10+10 MONSTER WALK 20 STANDING PSOAS MARCH 5/5/5/5 YTWL 15/15" PVC SHOULDER FLEXION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15' cada 3' 6 BACK SQUAT (2-0-1-1) 6 PULL UP/PENDLAY ROW (2-0-1-1) * RIR 2-4 ALREDEDOR 75% SKILL PUSH JERK METCON FOR TIME 21/15/9 (11' TC) RX PUSH JERK | 50/35 kg...

06 Mayo 2021

WARM UP 2 RONDAS 5-5-5 MINIBAND SHOULDER TRISET 20" ACTIVE PLANK 10 WALL ROTATIONS 20/20" BANDED HAMSTRING STRETCH STRENGHT EMOM 15' cada 3' 6 SHOULDER PRESS (2-0-1-1) 10 STRICT T2B/ KNEES UP (2-1-1-1) * RIR 2 ALREDEDOR 75% SKILL EMOM 9'40" ON + 20" OFF 0-1' HALF KNEELING KB PRESS 1-2' HALF KNEELING KB HALO...

05 Mayo 2021

WARM UP 2 RONDAS 10/10 SUPERMAN CONTRALATERAL 20" HIP MOBILITY 90/90 10 BANDED GLUTE BRIDGE 10 BANDED GOOD MORNING 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 12'30" cada 2'30" 5 BOX JUMP BRAZOS EN JARRA 6 DEAD LIFT (2-1-1-1) * RIR 2 ALREDEDOR 75% SKILL POWER CLEAN METCON 3x AMRAP 3' + 1' OFF (11'...

04 Mayo 2021

WARM UP 2 RONDAS 10 CAT CAMEL 10 BANDED STANDING HIP ABDUCTION 20" ANKLE DORSIFLEXION 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 12' cada 3' 6 FLOOR PRESS (2-0-1-1) 7/7 PESO MUERTO 1 PIERNA CONTRALATERAL (3-1-1-1) *si no sabe, sin peso, mirar tempo * RIR 2 ALREDEDOR 75% SKILL TABATA TUCK HOLD ARCH HOLD METCON...

03 Mayo 2021

WARM UP 2 RONDAS 20 BANDED JUMPING JACK 10 FLEXION ESCAPULAR 20" FROG ROCKS 20" PVC PASS THROUGH STRENGHT EMOM 15' cada 3' 6 FRONT SQUAT (2-0-1-1) 7 PULL UP/PENDLAY ROW (2-0-1-1) * RIR 2 ALREDEDOR 75% SKILL FULL SNATCH METCON 5 ROUNDS FOR TIME (12' TC) RX 5 FULL SNATCH | 40/35 kg 5...
Abr 2021

30 Abril 2021

WARM UP 3 RONDAS 5-5-5 MINIBAND SHOULDER TRISET 20" ACTIVE PLANK 10 WALL ROTATIONS 20/20" BANDED HAMSTRING STRETCH STRENGHT EMOM 15' cada 3' 6 SHOULDER PRESS (2-0-1-1) 10 STRICT T2B/ KNEES UP (2-1-1-1) * RIR 2-4 ALREDEDOR 75% SKILL EMOM 9'40" ON + 20" OFF 0-1' HALF KNEELING KB PRESS 1-2' HALF KNEELING KB HALO...

29 Abril 2021

WARM UP 3 RONDAS 10/10 SUPERMAN CONTRALATERAL 20" HIP MOBILITY 90/90 10 BANDED GLUTE BRIDGE 10 BANDED GOOD MORNING 20" PVC PASS THROUGH STRENGHT EMOM 12'30" cada 30" 5 BOX JUMP BRAZOS EN JARRA 6 DEAD LIFT (2-1-1-1) * RIR 2-4 ALREDEDOR 75% SKILL POWER SNATCH METCON 5 ROUNDS FOR TIME (15' TC) RX 5...

28 Abril 2021

WARM UP 2 RONDAS 10+10 MONSTER WALK 20 STANDING PSOAS MARCH 5/5/5/5 YTWL STRENGHT EMOM 12' cada 3' 6 FLOOR PRESS (2-0-1-1) 7/7 PESO MUERTO 1 PIERNA CONTRALATERAL (3-1-1-1) * RIR 2-4 ALREDEDOR 75% SKILL KB SNATCH METCON 2x AMRAP 8' + 2' REST (18') RX 400 M RUN 30 KB SNATCH | 20/16 kg...

27 Abril 2021

WARM UP 2 RONDAS 10 CAT CAMEL 10 BANDED STANDING HIP ABDUCTION 20" FROG ROCKS 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 15'cada 3' 6 FRONT SQUAT (2-0-1-1) 7 PULL UP/PENDLAY ROW (2-0-1-1) * RIR 2-4 ALREDEDOR 75% SKILL HANG POWER CLEAN METCON 4x AMRAP 2' + 1' REST (11') RX 10 HANG POWER CLEAN...

26 Abril 2021

WARM UP 2 RONDAS 20 BANDED JUMPING JACK 10 FLEXION ESCAPULAR 20" FRONT PLANK 20" ANKLE DORSIFLEXION 15/15" PVC SHOULDER FLEXION STRENGHT EMOM 12'40" ON + 20" OFF KB GORILLA ROW KB HORN CURL KB DEEP SQUAT BICEP CURL SKILL TABATA TUCK HOLD ARCH HOLD METCON CINDY: AMRAP 20' RX 5 PULL UP 10 PUSH...
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