PLANTA DE ABAJO A: Weightlifting: Jerk Balance 3×3, @50% del Push-Jerk Pause Split Jerk 3×2, @70% del Push-Jerk B: WOD: For Time: 40 Hang Power Clean, 30 Kg/20 Kg 180 Double Under Time Cap: 7 Minutes. C: Stretch A: Metabolic Wod: OT2M durante 14 Min 10/7 Kcal row 30Double unders B: WOD: AMRAP 7 MIN […]

PLANTA DE ARRIBA A: Skill: KB Clean B: WOD: AMRAP in 18 Min: 12 Double KB Clean Right Arm 12 KB Rack Lunge Right Arm 6 Strict Pull-Up 12 KB Clean Left Arm 12 KB Rack Lunge Left Arm 6 Strict Chin-up 120 Single Under C: Stretch A: Skill: Db Turkish Get up B: WOD: […]

A: Fuerza: 4 x 4 Strict HSPU B: WOD: AMRAP 6 Min 7 Gymnastic Push ups 7 Strict Toes to bar C: Stretch

PLANTA DE ARRIBA A: WOD: Benchmark “Capoot” For Time: 100 Push-Ups 800 meter Run 75 Push-Ups 1,200 meter Run 50 Push-Ups 1,600 meter Run 25 Push-Ups 2,000 meter Run Time cap: 48 Min. B: Stretch A: OTM:durante 10 min 8 Power clean & Jerk Ciclo de barra B: WOD: 21/15/9 Front Squat 60/45kg Push press […]

PLANTA DE ABAJO A: Skill: Box Jump B: WOD: 3 Rounds For Time: 15 Box Jump 20 Burpees 300 Meters Run C: Stretch A: Skill: Toes to bar B: WOD: 18 Min AMRAP 16 DB Rack Lunges 14 Renegade row 12Toes to bar C: Stretch

A:Wod: A: Row sets 2x800m @5Km pacing B: Row conditioning OTM 15´1º: 15/12 Cal 2º: 12/9 Cal 3º: 9/6 Cal B: Stretch