“THE ROOF” A: Gymnastic: 8 Rounds For Quality: 10 Russian Push-ups 10 Toes To Sky 10 Rolling Pistol B: WOD: 4 Rounds For Total Reps: Double Under Unbroken 60” Rest C: Stretch A: Gymnastic: 4 complex de: 1 Bar Muscleups + 1 Chest to bar + 1 Toes to Bar + 1 Bar Muscleups + […]

“THE ROOF” A: Skill: Power Clean B: WOD: For Time: 10-8-6-4-2 Power Clean Burpees Over The Bar C: Stretch A: Skill: DB Snatch B: WOD: AMRAP 16 Min 20 saltos paralela 14 DB Snatch 10 Burpees Step up over C: Stretch

A: Run 3x400m *Rest 2´ Between *No es RM… 70/80% B: For Time (CAP 10´) 800/600m Run 50 Air Squats 800/600m Run C: Stretch

“THE ROOF” A: WOD: OT2M Durante 20 Min: 5 Deadlift, @70% 5 DB Shoulder To Overhead, 22´5/15 Kg 5 Atlhetic Burpee B: Stretch A: Strength. Power Snatch + Hang  Power Snatch + Hang Power Snatch B: WOD: AMRAP 10 Min 40 Double Unders 15 Hand release push ups C: Stretch

“THE ROOF” A: SKILL: Handstand Hold a 3 apoyos B: WOD: 6 Rounds For Quality: 1 Min. Práctica de HSH a 3 Apoyos 1 Min. Tempo Push-Ups (bajada en 3 subida en 1) 1 Min.  Plyo Lunge C: Stretch A: Skill: Knee to elbow B: WOD: 10/8/6/4/2/4/6/8/10 Knee to elbow DB Renegade row C: Stretch

“THE ROOF” A: WOD Partner Workout 8 Rounds For Time: 18 Synchro KB Swing, 32/24 Kg 12 Synchro Pistol 6 Synchro Burpees B: Stretch A: WOD: AMRAP 20 Min 200 m row 20 Wall ball shot 20 Devil press B: Stretch