PLANTA DE ABAJO A: Gymnastic: 5 Rounds: 40” HSH Wall Facing 60” Rest 40” HSH Free/Against The Wall 60” Rest B: WOD: OTM durante 12 minutos (4 rondas): 1- 12 HSPU 2- 24 Hollow rock 3 -12 Pistol/ Pistol from The Box C: Stretch A: Strength: Back Squat 4 x 3 al 85% B: WOD: […]

PLANTA DE ARRIBA A: Skill: Deadlift B: WOD: OTM durante 21 Min: 1- 8 Deadlift 2- 10 Strict Ring Dip 3- 8 Burpees C: Stretch A: Skill: DB Snatch B: WOD: OTM 18 min Min 1: 10 DB Snatch Min 2 : 12 Box Jump C: Stretch

A: Practica de Pullups. Kipping Vs Butterfly B: WOD: OTM 12 Min Min Pares: 6 Pullups Min Impares: 30” Plancha C: Stretch

PLANTA DE ABAJO A: WOD: Te recomendamos que si viniste ayer al “Murph” hoy descanses. AMRAP in 22 Minutes: 10 Power Clean, 60/35 Kg 33 Double Under 15 Sit-Ups 33 Double Under 20 Box Jump 33 Double Under 25 Russian KB Swing, 24/16 Kg 33 Double Under 30 Slam Ball, 20/15 Kg 33 Double Under […]

PLANTA DE ABAJO  A: Skill: Push-Jerk B: WOD: AMRAP in 16 Minutes: 7 Push-Jerk 14 Jumping Over The Bar 30” Rest C: Stretch A: WOD: MURPH For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run B: Stretch

A: Speed Drills a.1 Wall Sprints 4×30”/1´ Rest a.2 Stumble Reflex “A” Skip 4x20m a.3 Wicket Runs 6x20m B: 10 Sets 100m Run *Rest 1´ between sets C: Stretch