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WOD

Mar 2021

08 Marzo 2021

WARM UP 3 RONDAS 10 CAT CAMEL 15 BANDED AIR SQUAT 10 BUENOS DIAS 30" ANKLE DORSIFLEXION 30" BOOTSTRAPPERS 15/15" PVC FRONT RACK POSITION 15/15" PVC SHOULDER FLEXION STRENGHT EMOM 10' cada 2' 2 FRONT SQUAT 85-90% (2-0-1-1) 8 STRICT PULL UP/BAR ROW SKILL POWER CLEAN METCON EMOM 15' RX 0-1' POWER CLEAN | 50/35...

06 Marzo 2021

WARM UP 400m. RUN 3 RONDAS 20 STANDING PSOAS MARCH 10 BANDED SEATED HIP ABDUCTION 20´´ FRONT PLANK 10 PULL APART 20/20´´ BANDED HAMSTRING STRETCH 15/15´´ PVC SHOULDER FLEXION STRENGHT BRING SALLY UP BURPEES *ESCALA SEGUN EL NIVEL SKILL - METCON POR PAREJAS (T.C. 12') RX 1) 10 RFT (RELEVOS) 10 THRUSTER | 40/25 kg...

05 Marzo 2021

WARM UP 3 RONDAS 10 KB HALO 10 KB GOOD MORNING 10 KB GLUTE BRIDGE 10 KB SLING SHOT 5/5 KB HALF KNEELING WIDNMILL STRENGHT EMOM 10' cada 2'30" 2 DEAD LIFT 85-90% (2-1-1-1) 20 KB GORILLA ROW SKILL - METCON 50/40/30/20/10 (T.C. 18') RX KB LUNGE | 20/16 kg KB SWING RUSO SCALED KB...

04 Marzo 2021

WARM UP 3 RONDAS 30 BANDED JUMPING JACK 10+10 MONSTER WALK 10 WALL ANGELS 20´´ ACTIVE PLANK 15/15´´ PVC FRONT RACK POSITION 15/15´´ PVC SHOULDER FLEXION STRENGHT EMOM 12' 1' 10 FLOOR PRESS 2' 10 BAR ROW 3' 10 BAR GLUTE BRIDGE *TODO CON EL MISMO PESO SKILL PUSH JERK METCON 21/15/9 (T.C. 12') RX...

03 Marzo 2021

WARM UP 3 RONDAS 10 CAT CAMEL 10 DISOCIACIÓN LUMBOPELVICA PVC 30´´ FROG ROCKS 30´´ BOOTSTRAPPERS 15/15´´ PVC FRONT RACK POSITION STRENGHT - SKILL HANG POWER CLEAN METCON 3RFT (T.C. 23') RX 10 HANG POWER CLEAN | 40/25 kg 20 FRONT SQUAT 30 DEAD LIFT 400 M RUN SCALED 10 HANG POWER CLEAN | 30/20...

02 Marzo 2021

WARM UP 3 RONDAS 10 BUENOS DIAS 10 BANDED GLUTE BRIDGE 10/10 SUPERMAN CONTRALATERAL 10 PLANK HAND TO FOOT 15/15´´ PVC FRONT RACK POSITION 15/15´´ PVC SHOULDER FLEXION STRENGHT EMOM 10' cada 2'30" 2 SHOULDER PRESS 85-90% (2-1-1-1) 6/6 PESO MUERTO 1 PIERNA CON BARRA SKILL EMOM 8' 0-1' GUSANO 1-2' REVERSE PLANK DINAMICO *TRABAJA...

01 Marzo 2021

WARM UP 3 RONDAS 30 BANDED JUMPING JACK 15 BANDED AIR SQUAT 10 PULL APART 30´´ FROG ROCKS 20´´ PRY SQUAT 20´´ SKY REACHES 20´´ PVC PASS THROUGH STRENGHT EMOM 10' cada 2'30" 2 FRONT SQUAT 85-90% (2-0-1-1) 8 STRICT PULL UP/BAR ROW SKILL POWER SNATCH METCON 9/8/7/6/5/4/3/2/1 (T.C. 11') RX POWER SNATCH | 40/25kg...
Feb 2021

27 Febrero 2021

WARM UP 400 m. RUN 3 RONDAS 15/15" PVC SHOULDER FLEXION 20/20" LUNGE ROTACION TORACICA 20/20" LUNGE DORSIFLEXIÓN 20/20" BANDED HAMSTRING STRETCH 20" FRONT PLANK 10 PULL APART STRENGHT COMPLETAR TIME CAP (10') KB BOTTOM UP PRESS EN LUNGE 3X8/8 KB SIDE PLANK 3X20/20" *ALTERNAR LOS EJERCICIOS SKILL - METCON FOR TIME 15' EQUIPOS DE...

26 Febrero 2021

WARM UP 3 RONDAS 10 CAT CAMEL 10 WALL ANGELS 30" FROG ROCKS 20" PRY SQUAT 20" SKY REACHES 20" PVC PASS THROUGH STRENGHT EMOM 10' cada 2'30" 3 DEAD LIFT 85% (2-1-1-1) 20 ALTERNATE KB SHOULDER PRESS SKILL POWER SNATCH METCON EMOM 20' RX 1' MAX POWER SNATCH | 40/25 kg 30" REST 1'...

25 Febrero 2021

WARM UP 3 RONDAS 30 BANDED JUMPING JACK 10+10 MONSTER WALK 20" ACTIVE PLANK 10 PLANK HAND TO FOOT 10 SHOULDER W STRENGHT EMOM 10' cada 2'30" 20 ALTERNATE GORILLA ROW 10 STRICT PUSH UP SKILL EMOM 8' 0-1' PLANK SHOULDER TAPS 1-2' HANDS TO ELBOWS PLANK *TRABAJA 40/35/30" METCON 3 ROUNDS FOR TIME (16'...
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