PLANTA DE ARRIBA A: Skill: Toes To Bar B: WOD: For Time: 2-4-6-8-10-12 Toes To Bar 4-8-12-16-20-24 Dumbell Lunge C: Stretch A: Skill: Kipping Pullups/ Chest to bar B: AMRAP 10 Min 2 Chest to bar / Kipping Pullups 10 OH Plate Lunges 10 Plate Deadlift *Cada ronda se suman 2 C2B , Pullups C: […]

A: WOD: AMRAP 30´ YGIG 20 Slam Balls @20Kg/10Kg 15 Cal Row 10 Box Jump Over @60cm/50cm B: Stretch A: WOD: AMRAP 30´ YGIG 20 Slam Balls @20Kg/10Kg 15 Cal Row 10 Box Jump Over @60cm/50cm B: Stretch

PLANTA DE ARRIBA A: Gymnastic: 18 Minutes For Quality: Ring Complex 4 Kip Swing 3 Half Muscle-Up o Ring Pull-Up 2 Muscle-Up o Chest To Ring+4 Russian Push-ups Recuperación completa B: WOD: For Time: 21-15-9-15-21 Wall Ball Shots Unbroken, 20/14 Lb Push-Ups Time Cap: 10 Min C: Stretch A: Strength: 4 X 5 Push press. […]

PLANTA DE ABAJO A: Skill: Dumbell Thruster B: WOD AMRAP in 20 Min: 5 Burpees 5 DB Thruster Right Arm 5 DB Thruster Left Arm 200 m run 1 min. Rest 10 Burpees 10 DB Thruster Right Arm 10 DB Thruster Left Arm 400 m Run 2 min. Rest C: Stretch A: Skill: DB Snatch […]

“The Roof” A: WOD: Partner Workout AMRAP in 18 Min: 8 *Power Snatch accumulated, 50/30 Kg 16 Synchro Burpee -Para acumular Power Snatch el compañero deberá mantener la barra en posición overhead con agarre de snatch. B: Stretch A: WOD: AMRAP 25 Min 200 m run 20 Power Snatch 40/25kg 20 OH Lunges 40/25 kg […]

“The Roof” A: WOD: Partner Workout AMRAP in 18 Min: 8 Man Maker accumulated 160 Single Under accumulated B: Stretch A: Skill:Med ball clean B: WOD: 600 m run 40 Med Ball clean 20 Pullups 40 Med Ball clean 600 m run B: Stretch