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WOD

Oct 2021

20 octubre 2021

WARM UP 2 RONDAS 10+10 MONSTER WALK 10 CAT CAMEL 20´´ HIP MOBILITY 90/90 10 PULLS APART STRENGHT EMOM 15' CADA 3' 7 BACK SQUAT (2-0-1-1) 7 INVERTED BAR ROW (3-1-1-1) RIR 2 ±75% SKILL TECNICA POWER CLEAN METCON 5 ROUNDS FOR TIME 15' TC RX 10 BURPEE BOX JUMP | 60/50 CM 15 KB...

19 octubre 2021

WARM UP 3 RONDAS 10 FLEXION ESCAPULAR 10 DEAD BUG 5/5/5/5 YTWL 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 7 BENCH PRESS (2-0-1-1) STRIST T2B/KNEES UP RIR 2 ±75% SKILL TECNICA CLUSTER METCON FOR TIME 10' TC RX 21 THRUSTER | 40/30 KG 400 M RUN 15 THRUSTER 400 M RUN 9...

18 octubre 2021

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED SCAPULA RETRACTION 10 PLATE ROMANIAN DEADLIFT 20´´ PVC PASS THROUGH 20´´ FROG ROCKS STRENGHT EMOM 15' CADA 3' 7 DEAD LIFT (2-1-1-1) 7 STRICT CHIN UP (2-1-1-1) RIR 3-4 ±70% SKILL TECNICA POWER SNATCH METCON EMOM 15' RX 0-1´ MAX POWER SNATCH | 40/25 KG...

16 octubre 2021

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED SCAPULA RETRACTION 20´´ BOOTSTRAPPERS 10 PLATE ROMANIAN DEADLIFT STRENGHT EMOM 15' CADA 3' 7 DEAD LIFT (2-1-1-1) 7 STRICT CHIN UP (2-1-1-1) RIR 3-4 ±70% SKILL - METCON FOR TIME 20' EQUIPOS DE 4 RX 400 M RUN 150 BURPEE TO TARGET 150 KB SQUAT...

15 octubre 2021

WARM UP 3 RONDAS 10 KB HALO 20´´ ACTIVE PLANK 20´´ PVC PASS THROUGH 20´´ FROG ROCKS 20/20´´ KB HIP OPENER STRENGHT EMOM 15' CADA 3' 7 SHOULDER PRESS (2-0-1-1) 30´´ PLANCHA SIERRA RIR 3-4 ±70% SKILL TECNICA HANG SNATCH METCON EMOM 10' RX 0-1´ MAX HANG SNATCH 1-2´ 15 KB SWING AMERICANO | 20/16...

14 octubre 2021

WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ PRAY SQUAT 20´´ ANKLE DORSIFLEXION 15+15´´ WRIST MOBILIZATION 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 7 FRONT SQUAT (2-0-1-1) 7 STRICT PULL UP (2-0-1-1) RIR 3-4 ±70% SKILL TECNICA SQUAT CLEAN METCON EMOM 12' RX 0-1´ 5 SQUAT CLEAN + MAX BURPEE OTB |...

13 octubre 2021

WARM UP 2 RONDAS 50 JUMPING JACK 10 REVERSE SNOW ANGELS 15/15´´ PVC SHOULDER FLEXION 15/15´´ PVC FRONT RACK POSITION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15' 0-1´ 10 STRICT PUSH UP 1-2´ 10/10 DEADLIFT 1 LEG 2-3´ 10 KB FLOOR PRESS EN PUENTE GLUTEO SKILL TECNICA TURKISH GET UP TECNICA DU METCON EMOM 12'...

12 octubre 2021

WARM UP 2 RONDAS 10+10 MONSTER WALK 10 CAT CAMEL 20´´ HIP MOBILITY 90/90 10 PULLS APART STRENGHT EMOM 15' CADA 3' 7 BACK SQUAT (2-0-1-1) 7 INVERTED BAR ROW (3-1-1-1) RIR 3-4 ±70% SKILL TECNICA PUSH JERK METCON FOR TIME: 21/15/9 (11´ TC) RX PUSH JERK | 50/35 KG BOX JUMP | 60/50 CM...

11 octubre 2021

WARM UP 3 RONDAS 10 FLEXION ESCAPULAR 10 DEAD BUG 5/5/5/5 YTWL STRENGHT EMOM 15' CADA 3' 7 BENCH PRESS (2-0-1-1) STRIST T2B/KNEES UP RIR 3-4 ±70% SKILL EMOM 8' 0-1´ GUSANO 1-2´ REVERSE PLANK DINAMICO *40´´ ON + 20´´ OFF METCON AMRAP 3X4 + 1' REST RX SCALED OPEN 400 M RUN MAX SIT...

09 octubre 2021

WARM UP 3 RONDAS 15/15´´ PVC FRONT RACK POSITION 10 FLEXION ESCAPULAR 10 DEAD BUG 20´´ PRAY SQUAT 5/5/5/5 YTWL STRENGHT EMOM 15' CADA 3' 8 BENCH PRESS (2-0-1-1) SPLIT PALLOF PRESS 10/10 REPS RIR 3-4 ±70% SKILL - METCON FOR TIME 15´ TC EQUIPOS 4 RX 100 BOX JUMP (2 SYNCRO) | 70/60 CM...
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