PLANTA DE ARRIBA A: Metabolic: 12 Sets Max. Effort: 5 Power Clean, @50% 100 Meters Row 60” Rest Target SPM: +32 Drag Factor: 140 B: WOD: For Time: 50 Strict Pull-Up -Penalty de 8 Sit-ups al romper Time Cap: 12 Min. C: Stretch A: Strength: RM Back Squat B: WOD: AMRAP 7 min 5 Strict […]

PLANTA DE ABAJO A: Skill: Kettlebell Swing B: WOD Partner Workout AMRAP in 28 min: 5 Box Jump Over Each 10 Burpees Synchro 20 KB Swing Accumulated 400 Meters Run Each C: Stretch A: Skill: Box Jump B: WOD: 40/30/20/10 Box Jump DB Deadlift Sit up C: Stretch

PLANTA DE ARRIBA A: WOD: Benchmark -Compara tu marca con la del día 5/09/2020 “Glen” For Time: 30 Clean-and-Jerks 61/43 Kg 1 mile Run 10 Rope Climbs/ 30 Towel Pull-Ups 1 mile Run 100 Burpees Beginner: Sub 43´ Average: Sub 36´ Advance: Sub 27´ B: Stretch A: WOD: 100 Walking Lunges DB OH 100 Floor […]

PLANTA DE ARRIBA A: WOD Benchmark “Cindy” AMRAP in 20 Minutes: 5 Pull-Ups 10 Push-Ups 15 Air Squats B: Stretch A: Skill: Ring Row B: WOD: OTM 20 Min Minutos pares 10/8 Ring Row Max exigencia Minutos Impares 10/8 True Push usp con gomas C: Stretch

A: AMRAP Ladder 16´ 10 Air Squats 15 Burpees box jump over 20 Air Squats 15 Burpees box jump over 30 Air Squats 15 Burpess box jump over … *+10 Air Squats each round *Box @60cm/50cm B: Stretch

PLANTA DE ARRIBA A: WOD: 10 Rounds For Time: 3 Muscle-Ups 30 Air Squat B: Stretch A: WOD: AMRAP 30 Min 400 m run 30 Kb swing Ruso 20 HSPU 100 Double Unders/ 200 simples 20 Toes to bar 30 kb SDLHP 400 M RUN B: Stretch