GRANADA
PLANTA DE ARRIBA
A: Gymnastic:
3 Rounds:
1 Strict Ring Muscle Up
5 Strict Dips
15” Basic Support (Extended)
90” Rest
3 Rounds:
1 Kipping Ring Muscle-Up
5 Kipping Ring Dip
15” Basic Support (Flexed)
90” Rest
B: WOD:
13 Min. For Total Rounds:
AMRAP in 3 Min:
4 Devil Press, 15/8 Kg
8 Wall Ball Shots, 20/14 Lb
Rest 60” an then,
AMRAP in 3 Min:
6 Devil Press, 15/8 Kg
12 Wall Ball Shots, 20/14 Lb
Rest 2´ and then,
AMRAP in 3 Min:
8 Devil Press, 15/8 Kg
16 Wall Ball Shots, 20/14 Lb
C: Stretch
MADRID
A: Series:
2 x 600 m Run
B: WOD:
4 Rondas de:
15 Kb Swing
10 DB Snatch
5 Back Squat 75%
C: Stretch
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