“THE ROOF” A: Skill: Hollow Rock B: WOD: OTM Durante 18 Min: 14 Tuck Hollow Rock 18 Air Squat 14 Push-Up C: Stretch A: Skill: Med Ball Clean B:WOD: 4 Rondas de: 200 m Run 15 Med Ball Clean 10 Burpees 1 Min Rest Cada uno mide su minuto de descanso. C: Stretch

A: Row 3x500m (70/80%)* *Pace Boat OBLIGATORIO *Rest 2´-3´ Between Sets B: 6RFT (YGIG) 300/200m Row 15 Medball Step Up Overs(60/50) *CAP 12´

“THE ROOF” A: Weightlifting: 5 Rounds: 6 Tall Muscle Clean 3 Shoulder Press 90” Rest -Al 70% del Shoulder Press B: WOD: 5 Rounds AFAP: 4 Hang Cluster Unbroken, 50/35 Kg 8 Burpees Over The Bar 60” Rest C: Stretch A: Gymnastic: Complex: 4 Complex de: 1 Strict Pullups + 1 Kipping Pullups + 1 […]

“THE ROOF” A: Skill: Burpees B: WOD: AMRAP in 20 Min: 8 Burpee 12 Slam Ball 24 Double Under o 48 Single Under 30” rest 8 Atlethic Burpee 12 Slam Ball 24 Double Under o 48 Single Under 30” Rest 8 Bastard Burpee 12 Slam Ball 24 Double Under o 48 Single Under 30” Rest […]

AZOTEA A: WOD: Partner Wod Durante 20 Min: Cash in 100 Sit-Ups, Accumulated Then: 8 Rounds, Accumulated 8 Push-Ups 8 Thruster, @40/25 kg Directly to: 3 intentos para construir un complejo de barra pesado, @each Barbell Complex: 1 Deadlift 1 Hang Power Clean 1 Front squat – Se deberá hacer un incremento de peso en […]

AZOTEA A: WOD OTM Durante 20 Min: 1- 60 Single Unders 2- 12 KB Swing 3- Minuto de práctica de Double Under 4- KB State Lunge B: Stretch A: Skill: Slam ball. B:WOD: 3 Rondas: 800 m Run 40 KB Swing 30 Slam Ball 20 Push ups B: Stretch