PLANTA DE ARRIBA A: Skill: Atlas D-Ball B: WOD: 6 Rounds For Time: 8 Strict Pull-Up 4 Atlas D-Ball 8 Jumping Over The D-Ball 40” Max. Tuck-up C: Stretch A: Skill: Kipping Pullups B: WOD: AMRAP 13 Min 8 Kipping Pullups 14 Situps 8 Box Jump C: Stretch

PLANTA DE ARRIBA A: WOD: For Time: 2 Rounds: 8 Power Snatch, @50% 2 Bar Muscle-Up Then, 50 Jumping Over The Bar Then, 2 Rounds: 6 Power Snatch, @60% 4 Bar Muscle-Up Then, 100 Jumping Over The Bar Then, 2 Rounds: 4 Power Snatch, @70% 6 Bar Muscle-Up Then, 150 Jumping Over The Bar Then, […]

PLANTA DE ABAJO A: Skill: Handstand Hold B: WOD: OTM Durante 16 Min: 1- 30” Handstand Hold 2- 60 Single Under 3- 12 Push-Up 4- 30 Double Under C: Stretch A: Skill: Sumo Deadlift B: Heavy day: 5 Series de: 5 Sumo deadlift 15 Saltos lado lado de la barra 3 sumodeadlift Rest completo B: […]

PLANTA DE ARRIBA A: Metabolic: 3 Rounds AFAP: 4 Cluster T&G, 60/42 Kg 400 Meters Row 2:30” Rest. Target SPM: 30-34 Drag Factor: 100-110 B: WOD:  OTM Durante 10 Min: Series Impares: 8 Strict Towel Pull-up Series Pares: 8 Around The World C: Stretch A: Metabolic: 1 min ON 1 Min Off AMRAP 12 Min […]

PLANTA DE ABAJO A: Skill: Deadlift B: WOD: Find 5 Heavy Reps Then, Tabata Mountain Climber C: Stretch A: Skill: Push press B: WOD: AMRAP 12 Min 10 Push press “Desde el suelo” 8 Front Squat4 Burpees over the bar C: Stretch

GRANADA PLANTA DE ARRIBA A: WOD Benchmark “The Fire Chief” Every 3 minutes in 18 minutes: 6 Burpees 18 Dumbbell Snatches, 22,5/15 Kg 7 Toes-to-Bars 9 Goblet Squats, 22,5/15 Kg B: Stretch MADRID A: WOD:4 Rondas de:500 m Row20 Ring Row10 Step Up con balón B: Stretch