PLANTA DE ARRIBA A: Strenght: Barbell Floor Press 10-8-6-4-2-1-1 B: WOD: AMRAP in 10 Minutes: 8 Hang Power Clean, 60/35 Kg 8 Strict Chin-Up C: Stretch A: WOD por parejas: AMRAP 15 YGIG 15 Kcal Row 5 Burpees Box Jump 75/60 cm B: Strength: Por parejas: Acumular 200 (100 cada uno) Extensiones de codos con […]

PLANTA DE ABAJO A: Skill: Kettlebell Snatch B: WOD: Partner Workout AMRAP in 16 Minutes: 8 KB Snatch Right Arm Synchro 16 KB Globlet Squat Synchro 8 KB Snatch Left Arm Synchro 16 KB Lunge Synchro -Cada 3 minutos, comenzando desde el 0, 16 Tuck-Up Synchro C: Stretch A: Skill: Power Snatch B: WOD: 4 […]

A: Drills OTM 10´*1º: 30” Legs Only 2º: 30” Body + Arm Only *Time remmaining @24-26 Stroke Rate B: AMRAP 30´ (with partner) Max Meters Row* *Every rotation start with: 1 Round of: 5x Arm Only 5x Arm + Body Only 5x Half Slide 5x Full Slide C: Stretch

PLANTA DE ABAJO A: WOD: Benchmark “Diane&Nancy” For Time: 21-15-9 Deadlifts, 102/70 Kg Handstand Push-Ups Then, 5 Rounds: 400 meters Run 15 Overhead Squats, 43/30 Kg Time Cap: 30 Min. B: Stretch A: WOD: 21 Hang Squat clean  70/45kg 21 Toes to bar 400 m Run 15 Hang clean 80/55kg 15 Chest to bar 400 […]

PLANTA DE ARRIBA A: Skill: Skin The Cat B: WOD: 10 Minutes For Quality: 2 Skin The Cat 8 Candlestick Burpees C: Stretch A: Skill: KB Snatch B: WOD: AMRAP 5 Min Max KB Snatch “CONTAR REPES” Rest 1 min AMRAP 5 Min Max Rondas de: 8 Box Jump 16 KB Russian Swings Rest 1 […]

A: WOD: Partner Workout For Time: 8 Rounds  IGYG 16 Hang Power Clean Synchro, 40/25 Kg 400 Meters Run Together (con goma) B: Stretch A: WOD: Por Parejas: Acumular 150 Ring Row Acumular 100 Bench press Acumular 50 Wall climb B: Stretch