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  «SQUATRUNNING»

  Urban Box

  Dic 12, 2019

  STRENGTH Back squat 5 Sets of: (5,4,3,2,1) POST1: Peso. WOD A) In 8′ windows: 600 m run …Con el tiempo que sobre: Amrap 10 Db hang snatch (5,5)(22/15)(no alternatives) 10 Db hang clean & jerk (no alternatives) 5 Oh db walking lunges. 2» rest B)In 8′ Windows: 600 m run …Con el tiempo que...

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  «PROGRESSION»

  Urban Box

  Dic 11, 2019

  SKILL Muscle up progression BARBELL WOD 5 Sets of: 1′ Amrap 5 Hang power clean (50/35) 5 Front squat 60» rest POST1: Total reps. WOD (10′ CAP) 3 Rounds of: 9 Pullups 15 Kb swing (24/16) 21 Goblet squat POST2: Tiempo.      

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  «SHORT WEEK»

  Urban Box

  Dic 10, 2019

  STRENGTH Push press 5 Sets of: (5,4,3,2,1) POST1: Peso. WOD 24′ EMOM -20 Wallball -12 Db snatch (22/15) -12/10 Cal row -12 Burpees  POST2: De 1 a 24.    

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  «LINCHPIN»

  Urban Box

  Dic 5, 2019

  STRENGTH 5 Sets of: 2 Hang power snatch + 1 Oh squat WOD (8’CAP) 21-15-9 Hang power snatch (50/35) Pullups Pushups POST1: Tiempo. WOD2 (9′ CAP) 3 Rounds of: 100m Run 15 Kb swing (24/16) 200 m Run 30 Kb swing 400 m Run 60 Kb swing POST2: Tiempo          

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  «ORGASMATRON»

  Urban Box

  Dic 4, 2019

  SKILL 5 Sets of: 10 Oh dumbell lunges (statoinary) (22/15) 7,5 Hand stand walk (RX) 30» hand stand hold (wall) (SCALED) WOD 21′ EMOM -10 Hang power clean + 10 deadlift (60/40) -(5,5) Db hang clean & jerk (22/15) -4 Wallclimb + ring dips (until 50») POST: De 1 a 21.  

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  «HEAD AND SHOULDERS, KNEES AND TOES!!»

  Urban Box

  Dic 3, 2019

  STRENGTH 5 Sets of: 5 Back squat + Unbroken strict hspu POST1: Peso/reps WOD Cada 3 minutos durante 24 minutos: (8 Sets (2 rounds)) – In 3′ windows: 1000 m row …Con el tiempo que sobre: Máx burpees over the erg -3′ AMRAP 5 Hspu 10 Chest to bar 15 Goblet squat (24/16) -In...

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  «FACE MONDAY»

  Urban Box

  Dic 2, 2019

  STRENGTH Strict press + Push press + push jerk 5 Sets of (3+4+5) POST1: Peso. WOD (9′ CAP) 4 Rounds of: 10 Toes to bar 15 Db hang snatch (5,5)(22/15)(NO alternatives) 25 Wallballs POST2: Tiempo. WOD 2 9′ AMRAP 10 Kb front rack lunges (stationary) (24/16) 15 Kb sdhp 250 m run POST3: Rounds...

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  «GIRLS»

  Urban Box

  Nov 29, 2019

  STRENGTH Buscar «heavy» snatch WOD «Fran» 21-15-9 Thruster (42/30) Pullups POST1: Tiempo WOD 2 «Annie» (50-40-30-20-10) D. unders Situps POST2: Tiempo.      

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  «TWELVE SOUTH MADRID»

  Urban Box

  Nov 28, 2019

  WOD A) 12′ EMOM -(15/12) Cal row -8 Db hang clean & jerk (22/15)(4,4) …2′ rest B) For time: 30-20-10 (12′ CAP) Deadlift (80/52) Ring dips …2′ rest C) 12’E2MOM -(18/15) Cal Assault bike – 90» Plank hold – 30» rest -(18/15) Cal Skierg POST3: De 1 a 12.      

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  «QUALITY»

  Urban Box

  Nov 27, 2019

  STRENGTH 5-8 Sets of: 1 Power clean + 1 hang squat clean POST1: Peso. WOD 8′ AMRAP 2 Rounds of: 5 Push press (50/35) 5 Front squat …Cada vez que hagas dos rondas: 10 Burpees POST2: Total 5 PP + 5 FS GYMNASTIC WOD 8′ AMRAP 7 Pullups 5 Chest to bar 3 Bar...