“THE ROOF” A: WOD: 24 Min For Total Reps: Tabata Slam Ball Inverted Tabata L-Sit Tabata True Push-Ups Tabata Slam Ball Inverted Tabata L-Sit Tabata True Push-Ups B: Stretch A: WOD: OTM durante 21 Min (7 Rondas) Min 1: Power Snatch + Hang Power Snatch + OHS “Todo el complex entrará unbroken, en caso de […]

“THE ROOF” A: Skill: Renegade Row B: WOD: AMRAP in 12 Min: 4-6-8-10-12-14… Renegade Row DB Front Squat Jumping Over The Dumbell C: Stretch A: Skill: Kipping Pullups o Chest to bar. B: WOD: 4 Rondas de: 10 Kipping pullups o Chest to bar o Kipping Jumping PU con cajón. 14 Push ups 20 Jumping […]

AMRAP 10´ 50 Air Squats 25 Shuttle Db Farmer Carry Max DU/SU Unbroken *Rest 2´ AMRAP 8´ 40 Air Squats 20 Shuttle Db Farmer Carry Max DU/SU Unbroken *Rest 2´ AMRAP 6´ 30 Air Squats 15 Shuttle Db Farmer Carry Max DU/SU Unbroken

“THE ROOF” A: Strength: Pause Overhead Squat 3-3-3-3 3” Pausa B: WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch Unbroken, 30/20 Kg 20-18-9-14-12-10-8-6-4-2 Sit-Ups C: Stretch A: Gymnastic. 4 x 10 HSPU “Podremos usar pared con discos, incluso déficit siempre que no haya golpe en la bajada, en caso de no poder en pared, trabajaremos fuerza […]

“THE ROOF” A: Skill: Kettlebell Push Jerk B: WOD: 4 Rounds For Time: 8 KB Push Jerk Right Arm 8 KB Lunge Overhead Right Arm 8 Lateral Broad Jump 8 KB Push Jerk Left Arm 8 KB Lunge Overhead Left Arm 8 Lateral Broad Jump C: Stretch A: Skill: Hang  Power Snatch B: WOD: AMRAP […]

A: Strength: Ring Dips 4 x 6 con dos seg arriba “Se podrá lastrar” B:Práctica. Voltereta lateral . C: Stretch