WOD 4/02/2019

A)OLY 12 MIN WORK FOR HEAVY SNATCH B)SWOD FRONT SQUAT 3X2@90% C)CONDITIONING 3 RFT: 400 M RUN 10 BURPEE BOX JUMPS 5 RING MUSCLE UPS 10 TOES TO BAR

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WOD 22/01/2019

A)OLY 10 MIN TO FIND CLEAN&JERK 2 RM B)SWOD DEFICIT DEADLIFT 5X3@75% C)CONDITIONING AMRAP 8: 10 FRONT RACK LUNGES(60/40) 10 HSPU 5 BURPEE BAR MUSCLE UPS

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WOD 15/01/2019

A)OLY EVERY 90″ FOR 12 MIN CLEAN & JERK 1 3X60% 2 3X65% 3 2X70% 4 2X75% 5 2X80% 6 2X85% 7-8 2X80% B)SWOD DEADLIFT 3X4@87,5% C)CONDITIONING 4 RFT: 5 WALL WALK 10 HANG POWER CLEAN(70/42,5) 10 CHEST TO BAR

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WOD 9/10/2018

A)OLY EVERY 2 MIN FOR 16 CLEAN&JERK 1 3X60% 2 3X65% 3 3X70% 4 2X75% 5 2X80% 6 2X85% 7-8 2X90% B)SWOD DEADLIFT 3X2@90% C)CONDITIONING 5 RFT: 15 DEADLIFT(90/55) 15 TOES TO BAR

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WOD 27/09/2018

A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING AL EMOM 12: a)30″ WEIGHTED SITUP b)40″ NOSE TO WALL c)40″ HOLLOW HOLD d)50 DOUBLE UNDERS C)CONDITIONING 5 RFT: 15 BOX JUMPS(60/50) 18 SITUPS 20 AIR SQUAT 400 M RUN

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WOD 28/06/2018

A)SWOD WORK FOR HEAVY OVERHEAD SQUAT B)GYMNASTIC CONDITIONING ALT EMOM 9 a)40 SEG HOLLOW HOLD b)20 SHOULKDER TAPS c)40″ ARCH HOLLOW C)CONDITIONING AMRAP 9: 8 TURKISH GET UP(24/16) 10 HANG SQUAT CLEAN(60/40) 12 PUSH UPS

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“Paleo”, Low carb, Keto & CrossFit

“El hombre cuya opinión nunca varía es semejante al agua estancada, y engendra reptiles en su mente.”William Blake Nunca escribo sobre nutrición porque no soy nutricionista y es algo que no me compete, a pesar de que me guste.Se mis cosas, pruebo y he probado mis cosas, con distintos entrenamientos, y nada más. A riesgo

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WOD 5/01/2018

A)OLY EVERY 30″ FOR 10 MIN SQUAT CLEAN+FRONT SQUAT+HANG SQUAT CLEAN (60% OF CLEAN) B)SWOD BACKSQUAT 4X4@70% STRICT PRESS 4X4@70% C)CONDITIONING AMRAP 7: 7 POWER CLEAN(60/40) 7 SHOULDER TO OVERHEAD(60/40) 7 OTB BURPEES

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WOD 16/11/2017

A)OLY EVERY 90″ FOR 12 MIN SNATCH 1-3X60% 2-3X65% 3-4 3X70% 5 3X75% 6-7 2X80% 8 2X85% B)SWOD BACK SQUAT 4X6@75% STRICT PRESS 4X6@75% C)AMRAP 9 18 THRUSTERS(45/35) 15 TOES TO BAR 30 DOUBLE UNDERS  

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WOD 13/09/2017

A)GWOD 10’TO PRACTICE GYMNASTICS B)ALT EMOM 12 a)6-10 STRICT  PULLUPS b)4-8 STRICT HSPU c)40″ HOLLOW HOLD d) 40 DOUBLE UNDERS C)CONDITIONING: 4 RFT 400 M RUN 20 TOES TO BAR 10 BURPEE BOX JUMP OVER  

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