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WOD

Ene 2022

26 Enero 2022

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 10 WALL ANGEL 20´´ PVC PASS THROUGH STRENGHT EMOM 15´ CADA 3´ 8 BACK SQUAT (2-1-X-1) 8 CHIN UP RPE 7 RIR 3-4 *70% SKILL HANG SQUAT SNATCH METCON METCOM RX A) 0-5´ MAX REP HANG SQUAT SNATCH | 50/35 KG *SI...

25 Enero 2022

WARM UP 2 RONDAS 5/5/5/5 YTWL 15/15´´ PVC FRONT RACK POSITION 10 PVC SHOULDER FLEXION 20´´ FRONT PLANK STRENGHT EMOM 15´ CADA 3´ 6 KB SHOULDER PRESS ALT (2-1-X-1) 8 STRICT T2B RPE 7 RIR 3-4 *SI HAY PROBLEMAS DE MOVILIDAD CON DB SKILL CLUSTER METCON 10/9/8/7…1 (10´ TC) RX BURPEES OTB THRUSTER | 40/30...

24 Enero 2022

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ BOOTSTRAPPERS 10 PULLS APART 15/15´´ DORSIFLEXION CON PICA STRENGHT EMOM 15´ CADA 3´ 8 FRONT SQUAT (2-1-X-1) 8 STRICT PULL UP (2-1-X-0) RPE 7 RIR 3-4 *70% SKILL DU METCON FOR TIME: 50/40/30/20/10 (12´ TC) RX WALL BALL | 9/6 KG DU/SU SCALED WALL BALL | 7/5...

22 Enero 2022

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ BOOTSTRAPPERS 10 PULLS APART 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15´ CADA 3´ 10 FRONT SQUAT (2-1-X-1) 10 STRICT PULL UP (2-1-X-0) *60% SKILL - METCON 3 RONDAS POR TIEMPO (16´ TC) POR PAREJAS RX 400 M RUN (CON BALÓN) | 9/6 KG 30 WALL BALL...

21 Enero 2022

WARM UP 2 RONDAS 15/15´´ PVC FRONT RACK POSITION 10 SUPINE SHOULDER FLEXION 10/10 SUPERMAN CONTRALATERAL 10+10 MONSTER WALK STRENGHT EMOM 15´ CADA 3´ 10 SHOULDER PRESS (2-1-X-1) 10 STRICT T2B *60% SKILL HANG POWER CLEAN PUSH JERK METCON EMOM 16´ RX 0-1´ MAX PUSH JERK | 40/25 KG 1-2´ DU 2-3´ SIT UP DURANTE...

20 Enero 2022

WARM UP 2 RONDAS 20´´ KB ANKLE DORSIFLEXION 10 BANDED SQUAT 10 PLATE ROMANIAN DEADLIFT 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15´ CADA 3´ 10 DEAD LIFT (2-1-X-1) 10 STRICT CHIN U *60% SKILL SQUAT CLEAN METCON EMOM 10´ RX 0-1´ 5 SQUAT CLEAN + MAX BURPEES OTB | 50/35 KG 1-2´ REST *BURPEES...

19 Enero 2022

WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 FLEXION ESCAPULAR 10 WALL ANGEL STRENGHT EMOM 15´ CADA 3´ 10 BENCH PRESS (2-1-X-1) 20/20´´´SIDE PLANK *AVANZADO: SIDE PLANK CLAMSHELL *60% SKILL T2B METCON AMRAP 13´ RX MAX STRICT PUSH UP UNBROKEN MAX T2B UNBROKEN 30´´ REST SCALED MAX PUSH UP UNBROKEN MAX KNEES...

18 Enero 2022

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 20´´ PVC PASS THROUGH STRENGHT EMOM 15´ CADA 3´ 10 BACK SQUAT (2-1-X-1) 10 STRICT PULL UP *60% SKILL POWER SNATCH METCON 3XAMRAP 3´ + 1´ REST RX 2 POWER SNATCH | 50/35 KG 6 BOX JUMP OVER | 70/60 CM 10...

17 Enero 2022

WARM UP 2 RONDAS 10 KB HALO 10 KB GOOD MORNING 10 KB AROUND THE WORLD 20´´ KB ISO SQUAT STRENGHT EMOM 16´ 40´´ ON + 40 ´´ OFF 0-1´ KB SHOULDER PRESS 1-2´ KB KNEE TALL PLANK KTE 2-3´ KB STANDING SPRINTER 3-4´ KB TAP FROM HAND PLANK SKILL KB SNATCH METCON FOR TIME:...

15 Enero 2022

WARM UP 2 RONDAS 10 KB HALO 10 KB GOOD MORNING 10 KB AROUND THE WORLD 20´´ KB ISO SQUAT STRENGHT EMOM 16´ 40´´ ON + 40 ´´ OFF 0-1´ KB PUSH PRESS 1-2´ KB GORILLA ROW 2-3´ KB FRONT RACK LUNGE 3-4´ KB 1 LEG DEAD LIFT SKILL KB THRUSTER METCON FOR TIME 12´...
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