A: Strenght: Back Squat 4×3 al 85/90% B: Wod 30/20/10 Wall ball shot Toes to bar Time cap 12 min. C: Stretch

White 5 Rounds for time: 3 Rope climb 10 Toes to bar 21 Overhead walking lunges (20kg Plate) 400m Run

A: metabólico: 3 series de: 100 m Row + 50 double unders Rest 30 seg Time cap 8 min Apuntaremos el tiempo total. B: Wod: For time 800 m run 5 Toes to bar 5 power clean80 kg 400 m run 10 Toes to bar 10 power clean 80 kg 200 m run 15 Toes […]

Open 14.4 AMRAP 14 minutes 60 Calorie Row 50 Toes-to-Bars 40 Wall-Ball Shots (20/14 lbs) (10/9 ft target) 30 Cleans (60/40 kg) 20 Muscle-Ups

A: Gymnastic 4 x 8 Ring Row Se podrá usar peso o resistencia. B: Wod: 40 double unders Then 3 rondas de: 10 hang clean 70 kg 10 Toes to bar Then 40 double unders

A: gimnastic: Trabajo de pino Mantener la posición mayor tiempo posible. B: Wod. 3 rondas de: 400 m run 10 atlas stone 15 Toes to bar Time cap 16 min.