A: Strength: Bulgarian Step Up 5 x 10 Subidas alternando pierna con mancuernas B: WOD: 10/9/8/7/6/5/4/3/2/1 Back Squat 60 % Slam ball Time cap 12 min C: Stretch

A: Skill: Pull up B: WOD: 4 Rounds for time: 10 Chest to bar pull up 15 Sit up 10 Chest to bar pull up 15 Slam ball

A: Gymnastic OTM 7 min Opcion a: 2  Pullups – 2 Chest to bar- 1 Bar mu Opcion b: 3 dominada desde rack – 5 Kip swing Opción c: 2 jumping pullups – 2 pullups – 1 Chest to bar B: Wod: AMRAP 10 min 100 M run 15 Slam ball 10 Box Jump C: […]

A: Skill Slam ball B: WOD 4 Rounds for time: 14 DB Renegade row alternando mano 14 Slam ball 14 Broad jump

A: Strength: Shoulder to overhead desde rack 3 x 5 B: WOD: 4 Rondas de: 15 Slam ball 10  Deadlift 100/55 kg 5 estrict HSPU o 10 piramid HSPU. Time cap: 15 min C: Stretch.

A: Strength: 4 x 3 Snatch, “vale power, full, muscle…” B: WOD: AMRAP 12 min 200 M run 15 Slam ball 10 toes to bar C: Stretch