“THE ROOF” A: Metabolic: Partner Workout 10 Rounds For Time: IGYG 8 Burpee Lateral Broad Jump 8 KB Swing, 32/24 Kg B: WOD: 5 Rounds For Quality: 20 KB Dips 10 Double KB Bent Over Row 60” Rest C: Stretch A: Gymnastic: Tabata Burpees. B:WOD: 20/18/16/14/12/10/8/6/4/2 DB Step up DB Floor press C: Stretch

“THE ROOF” A: Skill: Full Snatch B: WOD: 12 Minutes For Quality: 4 Pause Full Snatch, 20/15 Kg 14 Sit-Ups -3” de pausa en la recepcción C: Stretch A: Skill: Full Snatch B: Tabata 10 Min Full Snatch Al inicio de cada min 2 Burpees. “Se empieza con burpees” C: Stretch

A: AFAP 1´ Max Box Jump Overs (60/50) *Rest 4´ AFAP 1´ Max Cal Row *Rest 4´ OTM 20´ 1º: 70% Max Cal Row 2º: 70% Max BJO (60/50) B: Stretch

“THE ROOF” A: WOD 10 Rounds For Time: 1 Barbell Complex 10 Slam Ball, 20/15 Kg 10 Sit-ups 60” Rest Barbell Complex: 1 Full Snatch 1 Hang Full Snatch 1 Overhead Squat Al 65% de la RM de Full Snatch B: Stretch A: WOD: 4 Rondas de: 15 Hang power Clean 60/35 kg 10 Front […]

“THE ROOF” A: Skill: DB Push Press B: WOD: Partner Workout For Time: 6 Rounds: 8 Push Press Right Arm 16 Goblet Squat 8 Push Press Left Arm Then, 600 Single Under Then, 6 Rounds: 8 Push Press Right Arm 16 Goblet Squat 8 Push Press Left Arm -1 ATLETA TRABAJA, 1 ATLETA DESCANSA. ESTRATEGIA […]

A: Complex: 4 Series: 2 Kipping Pullups 2 Kipping Chest to bar 2 Kipping Bar Muscleups Se podrán cambiar el orden por necesidad. B: Con paralelas. Paso de pos de Push ups a Extensión de cadera. 4 x 10 Repes. C: Stretch