PLANTA DE ABAJO A: Strength: Push-Press 2-@70% 2-@80% 2-@90% 2-@90% B: WOD: 11 Minutes For Total Reps: 90” Lunge Overhead Rack, 30/20 Kg 90” Burpees 60” Rest 90” Lunge Overhead Rack, 40/28 Kg 90” Box Jump 60” Rest 90” Lunge Overhead Rack, 50/35 Kg 90” Burpees Box Jump C: Stretch A: Weighlifting: Buscar Full Snatch […]

PLANTA DE ARRIBA A: Skill: Bar Muscle-Up B: WOD: AMRAP in 8 Min: 2 Bar Muscle-up 8 DB Power Snatch C: Stretch A: Skill: Double Unders B: WOD: 4 Rondas: 200 m Run 1 min Double Unders “Cuentalos” 10 Db Snatch 1 Min Plancha C: Stretch

A) 5RFT 400m Bulgarian bag run 600m Run *Total: 5Km B) Active Recovery Run 15´ (Moderate Pace) B: Stretch

PLANTA DE ARRIBA WOD: OTM durante 20 Min: 1- Ring Complex: 1 Skin The Cat 2 Ring Muscle-Up 3 Ring Dips 2- Push-Up Complex: 4 Maletese Push-Up 5 Plyo Push-up 6 Pike Push-Ups 3- Dumbell Complex: 7 DB Deadlift, 15/10 Kg 8 DB Hang Power Clean, 15/10 Kg 9 DB Front Squat, 15/10 Kg 4-Rest […]

PLANTA DE ABAJO A: Skill: Push-Jerk B: WOD: For Time: 4 Rounds: 6 Push-Jerk 3 Burpees Over The Bar 12 Front Rack Lunge 6 Burpees Over The Bar Rest 1 minute C: Stretch A: Skill: Hang Squat Clean B: WOD: 5 Rondas de: 5 Hang Squat Clean 10 DB STO 15 Sit ups Time cap […]

A: Complex en barra: 3 Rondas o más… 1 Bar Muscleup + 2 toes to bar + 3 Chest to bar + 4 Pullups B: Core: En el suelo 4 seies.. 10” Hollow + 8 V- Sit +10 Agrupaciones C: Stretch