WODs | CrossFit Lorca

WOD 18-09-2020

Sep 18, 2020 | WODs

WARM-UP A) Mobility shoulders B) 4 Rounds 15 Dislocates 15 Cat camel 30 Shoulders taps, push up position 30 Mountain Climbers C) 3 Rounds 30’’ Plank ISO 30’’ Lateral Plank ISO R 30’’ Lateral Plank ISO L 30’’ REST STREGTH EMOM Ladder 10’ DEAD BY PUSH UPS RX: +4 SC: +2...

WOD 17-09-2020

Sep 18, 2020 | WODs

WARM-UP A) Tabata 8’ -Hollow rocks -Mountain climbers -Cat camel -Plank ISO B) Amrap 8’ 20 push press 10 worm 5 V-ups SKILLS Practice HandStand *Puedes practicar posición estática cada a la pared y negativa de HSPU espaldas a la pared METCON INTERVAL 3 ROUNDS 2’...

WOD 16-09-2020

Sep 15, 2020 | WODs

WARM-UP A) TABATA Skipping Jumping jacks B) 4 Rounds of: 10 Hollow rocks 10 Superman rocks 5 V-ups 5 V-ups Lateral R 5 V-ups Lateral L C) AMRAP 5’ 5 Burpees 10 Squat 15 Lunge STRENGTH /POTENCE EMOM 8’ 10 Squat jump + 10 Lunge jump METCON FOR TIME 21-15-9-6-3-1...

WOD 15-09-2020

Sep 15, 2020 | WODs

WARM-UP A) 3 rounds 45 Jumping jacks 35 Mountain climbers 25 Alterning dislocates 15 Good mornings B) TABATA 8’ Plank ISO Plank Lateral ISO L Plank Lateral ISO R Superman ISO STRENGTH EMOM 8’ 30’’ Glute brigde reps 15’’ Glute brigde up ISO 15’’ REST *Podéis usar peso...

WOD 11-06-2020

Jun 11, 2020 | WODs

METCON 1 FOR TIME cap 10’ 27-21-15-12-9-6-3 Snatch 40/20 kg Box jump over 50/40 cm REST METCON 2 FOR TIME cap 10’ 3-6-9-12-15-21-27 Wall ball 9/5 kg C2B/Pull ups

WOD 08-06-2020