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

PLANTA DE ARRIBA A: Strenght: 4 Sets: 4 Back Squat, @80-85% B: WOD For Time: 30 Bar Muscle-Ups C: Stretch A: WOD: 4 rondas de: 600 m Run 20 Box Jump over 10 Devil press Time cap 20 min B: Stretch

PLANTA DE ABAJO A: Skill: Deadlift B: WOD: 6 Rounds (Not for Time): 3 DeadLift 200 Meters KB Farmer Carry C: Stretch A: Skill: Full Snatch B: WOD: OT2M Durante 16 Min Minutos Pares: 3 Full Snatch Minutos Impares: 4 Burpees + 6 Shuttle run C: Stretch

“The Roof” A: WOD: Partner Workout AMRAP in 24 Min: 20 KB Swing Synchro Unbroken, 24/12 Kg 20 Sit-Ups Synchro 200 Double Under Accumulated 20 Pull-Up Synchro 20 Push-Up Synchro B: Stretch A: WOD: 21/15/9/15/21 Kcal en maquina Ches to bar Plyo Push ups B: Stretch