A: Skill: Kettlebell swing B: WOD: 3 Rounds for time: 10 GHD Sit up 50 Russian kettlebell swing unbroken AHAP 300m Run

A: Strength: RM Back Squat B: WOD: AMRAP 5 min 10 Wall ball Shot 10 V- sit ups C: Stretch

A: Strength: Clean Pull 4 X 4 al 75% B: WOD: OTM 10 3 Power clean 70 % 3 Plyo push ups. C: Stretch

“MIAGI” For Time 50 Deadlifts (62/43kg) 50 Double Kettlebell Swings (24/16 kg) 50 Push-Ups 50 Clean-and-Jerks ((62/43kg) 50 Pull-Ups 50 Kettlebell Taters* (24/16 kg) 50 Box Jumps (24/20) 50 Wall Climbs 50 Knee-to-Elbows 50 Double-Unders   *A Kettlebell Tater is a kettlebell swing into a front squat, in which the bell is flipped at the […]

A: Strength: OTM 12 Min 10 Slam ball + 3 Atletic burpees B:Strength: 4 x 16 Lunges con barra front rack C: WOD: AMRAP 5 min DB STO

Open 14.4 AMRAP 14’ 60 Cal Row 50 Toes to bar 40 Wall ball shots 20/14lbs 30 Cleans 61/43kg 20 Ring muscle up