“The Roof” A: WOD: Partner Workout AMRAP in 18 Min: 8 *Power Snatch accumulated, 50/30 Kg 16 Synchro Burpee -Para acumular Power Snatch el compañero deberá mantener la barra en posición overhead con agarre de snatch. B: Stretch A: WOD: AMRAP 25 Min 200 m run 20 Power Snatch 40/25kg 20 OH Lunges 40/25 kg […]

“The Roof” A: WOD: Partner Workout AMRAP in 18 Min: 8 Man Maker accumulated 160 Single Under accumulated B: Stretch A: Skill:Med ball clean B: WOD: 600 m run 40 Med Ball clean 20 Pullups 40 Med Ball clean 600 m run B: Stretch

A: WOD: For time: 120 One Db Step Up @22,5Kg/15Kg 1200m Bulgarian Bag Run @20Kg/10Kg (CAP 25´) B: Stretch

PLANTA DE ARRIBA A: WOD: Benchmark “Hotshots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans, 61/43 7 Strict Pull-Ups 400 meter Run Time Cap: 38 Min. B: Stretch A: Strength: 8 Series de 3 Front Squat B: Stretch

PLANTA DE ABAJO A: Skill: Power Snatch&Overhead Squat B: WOD: For Load: Complex 1 Power Snatch 2 Pause (3”) Overhead Squat B: Stretch A: Skill: DB Shoulder press B: Heavy day: 5 Series de: 6 DB Shoulder press 2 Shuttle run “4 largos” 4 DB Shoulder press C: Stretch

A: Strength: Rm Box Jump B: Trabajo core:4 Rondas de: 8 Strict toes to bar 8 Pass trough en paralelas 8 Sentadillas laterals C: Stretch