SESION 1 La sesión 1 se realizará en el box 2 con todos los niveles juntos. WOD 12’ to find a heavy bench press 12’[…]

NIVEL II WOD 6 rounds for time of: 30 squats 19 power cleans TNG 60/40 7 strict pull-ups Run 400 meters * Tng: realizar mínimo[…]

NIVEL II WARM UP 10’ por calidad: 200 run. row, bike 5 air squat tempo 5510 5 snatch push press 5” pause on top 5[…]

NIVEL II & I WEIGHTLIFTING
 Deadlift 10 a 1 / 60” rest

 WOD
 5* 3’ on : 1’ off 
Farmer carry 60/40 
Dball pass
 Log[…]

ENHORABUENA JUANAN Y CRIS WOD “Gabriel” 5 rounds for time of: 50, 40, 30, 20, 10 sit ups 3 legless rope climbs, 15-ft. rope 
[…]

WARM UP 10’ por calidad
 200 run
 5 tempo goblet squats 30” down / 30” up
 10 mountain climber to stretch
 10 rot. Interna cadera[…]

NIVEL II 50’ amrap 400 run, row, bike*2 25 box jumps 400 run, row, bike*2 25 wall ball 400 run, row, bike*2 25 t2b NIVEL[…]

NIVEL II WEIGHTLIFTING Snatch 3,3,3,2,2,1,1 WOD 21, 15, 9 for time Burpee pull ups 400 run, row, bike*2

WARM UP 3 rondas por calidad: 200 run, row, bike*2 1 tempo squat 30" down 30" up 10 dumbbell push press 30" hang SESION 1:[…]

WARM UP 10´por calidad 200 Row, run, bike*2 5 goblet tempo squats 5510 10 overhead plate shrugs 20” banded oh stretch each WOD 4 rounds[…]

WARM UP 10’ por calidad
 200 row
 5 dl
 5 peso muerto
 5 bsq 
5 elbow rotation 
5 strict press 
5 front squat
 JOSIE For[…]

WARM UP 10’ por calidad 100 singles
 25m walking lunge
 15 banded good morning
 5 strict pull ups + 20” hold
 WOD 12’ amrap
 30[…]

WARM UP 3-5 rounds for quality
 200m row 
5 step ups con equilibrio 5 1 leg deadlift 20” isquio stretch each
 DEADLIFT Peso muerto 5,5,3,3,3,5,5,[…]

WARM UP 3 rfq 200 row / bike / run 
5 tempo squats 5510
 10 barbell elbow rotation 
15 sit ups WEGHTLIFTING 8*3 front squats.[…]

WARM UP Muscle snatch 3*3 ligero Snatch muscle under 3*3 ligero Snatch sorts press 3*3 ligero
 WEIGHTLIFTING A. No jump snatch above knee – 10’[…]

WARM UP 200 run / row / bike 
30 monster walks
 5 tempo squats 5510
 5 strict pull ups
 30” plank
 WEIGHTLIFTING 8*3 power clean[…]

WOD WARM UP
 3rounds Russian KB Swing x10 Strict TTB x10 PVC Arch Hold x45sec 

WOD 
1 round max effort
 10 burpee 10 dumbell snatch[…]

WOD WARM UP 
10’ por calidad 
200 run / row / bike 
5 tempo air squat 5510
 5 snatch push press 5” pause top
5 oh[…]

16062018 WARM UP
 10’ por calidad:
 200 row / run / bike
 30 monster walks 5 tempo squats 5510 30” estiramiento aductor en pared WEIGHTLIFTING
[…]

WARM UP 10’ amrap 75 simples
 10 plank shrugs
 10 kippings
 5 strict pull ups

 WOD 4 Rounds For Time: 400 Meter Run 4 Ring[…]

WARM UP 10’ por calidad:
 200 row / run / bike Power monkey hip sequence 
 
 WEIGHTLIFTING 15´ to find a 3rm sumo deadlift[…]

WARM UP 10´por calidad: 200 run / bike / row / 50 simples 5 strict pull ups
 5 windmills cada lado
 10 kippings WOD Amrap[…]

WARM UP 10’ por calidad:
 200 run / row / bike
 5 deadlifts
 5 back squats 5” pause bottom 
5 elbow rotation
 5 push press[…]

WARM UP 10’ por calidad 200 run, row, bike 5 snatch push press 5510 5 air squat tempo 5510 30” hang WOD 5 rondas por[…]

WARM UP A. 5 peso muerto / 5 back squat / 5 elbow rotation / 5 strict press / 5 front squat / 5 peso[…]