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WOD

Nov 2022

25 Noviembre 2022

WARM UP 2 RONDAS 20" BOOTSTRAPPERS 10+10 MONSTER WALK 5/5/5/5 YTWL 20" PVC PASS THROUGH STRENGHT BACK SQUAT 3X2 90% RPE 9 STRICT CHIN UP 3X2 RPE 9 SKILL HANG POWER SNATCH METCON 4X AMRAP 2' + 1' OFF 1º) AMRAP 5 HANG POWER SNATCH 5 BURPEES OTB 2º) AMRAP 10 BACK RACK LUNGE 5...

24 Noviembre 2022

WARM UP 2 RONDAS 1o KB TATER SQUAT 10 KB HALO 10 KB SLING SHOT 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT BENCH P. 3X2 90% RPE 9 KB SIDE PLANK 3X15/15" SKILL KB SNATCH METCON EMOM 18' CADA 2' 10 KB SNATCH 100 M RUN RX 20/16 KG SCALED 16/12 KG OPEN 12/8...

23 Noviembre 2022

WARM UP 2 RONDAS 1o BANDED SCAPULA RETRACTION 10 BANDED GLUTE BRIDGE 10 CAT CAMEL 15/15" PVC FRONT RACK POSITION STRENGHT DEAD LIFT 3X2 90% RPE 9 SENTADILLA BULGARA 3X2 RPE 9 SKILL HANG POWER CLEAN & KB SWING HIGH PULL METCON 5 ROUND FOR TIME (14' TC) 7 BOX JUMP OVER 7 HANG POWER...

22 Noviembre 2022

WARM UP 400 M RUN 2 RONDAS 10 BANDED SQUAT 10 REVERSE SNOW ANGELS 10 FLEXION ESCAPULAR 10/10 SUPINE SHOULDER FLEXION STRENGHT SHOULDER P. 3X2 90% RPE 9 COPENHAGEN PLANK 3X15 SKILL THRUSTER METCON FOR TIME 10' TC 400 M RUN 30 THRUSTER 30 BURPEE OTB 400 M RUN RX 40/30 KG SCALED 30/22'5 KG...

21 Noviembre 2022

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 3X2 90% RPE 9 STRICT PULL UP RPE 9 SKILL PULL UP METCON EMOM 20' CADA 2' 5 PULL UP 5 PUSH UP 10 AIR SQUAT 10 SIT UP RX HSPU SCALED BANDED PULL UP...

19 Noviembre 2022

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 4X3 85% (2-0-X-1) STRICT PULL UP 4X3 RIR 1 METCON AMRAP 16' TC 400 M RUN 30/20 CAL ROW/BIKE/SKI/ A REPARTIR 20 PULL UP A REPARTIR 10 BURPEES SYNCRO

18 Noviembre 2022

WARM UP 2 RONDAS 10 KB SQUAT 10 KB HALO 10 KB SLING SHOT 15/15" KNEELING KB WINDMILL STRENGHT SHOULDER P. 4X3 85% (2-0-X-1) FRONT PLANK CON PESO 4X15 SKILL TECNICA KB TURKISH GET UP Y PROBAR A IR SUBIENDO PESO METCON FOR TIME 16' TC 10 WALL BALL 10 BURPEES BOX JUMP 20 WALL...

17 Noviembre 2022

WARM UP 2 RONDAS 20" BOOTSTRAPPERS 10+10 MONSTER WALK 5/5/5/5 YTWL 20" PVC PASS THROUGH STRENGHT BACK SQUAT 4X3 85% (2-0-X-1) STRICT CHIN UP 4X3 RIR 1 SKILL TECNICA HANG POWER SNATCH METCON 4X AMRAP 3' + 1' OFF 1º) AMRAP 5 HANG POWER SNATCH 10 KB SWING 2º) AMRAP 3 HANG POWER SNATCH 10...

16 Noviembre 2022

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

15 Noviembre 2022

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...
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