PLANTA DE ARRIBA A: Metabolic: 3 Rounds AFAP: 4 Cluster T&G, 60/42 Kg 400 Meters Row 2:30” Rest. Target SPM: 30-34 Drag Factor: 100-110 B: WOD:  OTM Durante 10 Min: Series Impares: 8 Strict Towel Pull-up Series Pares: 8 Around The World C: Stretch A: Metabolic: 1 min ON 1 Min Off AMRAP 12 Min […]

PLANTA DE ABAJO A: Skill: Deadlift B: WOD: Find 5 Heavy Reps Then, Tabata Mountain Climber C: Stretch A: Skill: Push press B: WOD: AMRAP 12 Min 10 Push press “Desde el suelo” 8 Front Squat4 Burpees over the bar C: Stretch

Planta de Arriba A: WOD: Benchmark “Will” 6 Rounds for Time: 14 Back Squats, 61/43 Kg 19 Deadlifts, 61/43 Kg Elite: Sub 5:30” Competitor: Sub 6:30” Advance: Sub 7:50” Average: Sub 12:15” Beginner: Sub 18:30” B: Stretch A: WOD: Triple 3 3000 m Row 300 Double unders / acumular max DU en 5 Min 3 […]

Planta de Arriba A: WOD: Benchmark “Bradyn” (Scaled) 3 Rounds For Time: 99 Single-Unders 7 Burpees 21 Thrusters, 30/45 Kg Cash-Out: 800 Meters run B: Stretch A: Skill: STO B: Heavy Day 3/3/3/3/3/3/3. C: Stretch

Planta de Arriba A: WOD: 2 Rounds For Time: 400 Meters Run 6 Devil Press, 20/15 Kg 12 Pull-Up 1 Min. Rest 800 Meters Run 8 Devil Press, 20/15 Kg 16 Pull-Up 2 Min. Rest B: Stretch A: Metabolic WOD: AMRAP 20 Min 18 Shuttle run 18 Plate Russian Twist 18 KB Swing Americano 18 […]

Planta de Arriba A: Skill: Wall Ball Shots B: WOD: For Time: 2 Km Run 20 Wall Ball Shots cada 400 Metros C: Stretch A: Skill: Box Jump B: WOD: 20/18/16/14/12/10/8/6/4/2 Box Jump DB Snatch C: Stretch