A: Skill: Hollow Rock B: WOD: 6 Rounds For Total Reps: 30” Hollow Body 60” Single Unders 30” Hollow Rocks 60” Box Jump C: Stretch A: Skill: Med Ball Clean B: WOD: Amrap 12 Min 10/20/30/40/50/60……… Med Ball Clean x 2 Mountain climbers C: Stretch

A: Weightlifting: OT2M Durante 12 minutos: Complex: 1 Power Clean, 3” de parada en Recepción alta 1 Power Clean, 3” de parada en Recepción Paralela 1 Full Clean, 3” de parada en recepción Profunda – @70% del Power Clean – No T&G B: WOD: Durante 12 Min: 4 Rounds For Total Reps: 40” On-20” Off […]

A: Skill: Burpees B: WOD: Durante 15 Min: AMRAP in 6 Min: 4 Burpees 4 Cal Row 8 Burpees 8 Cal Row 12 Burpees 12 Cal Row 3 Min. Rest, Then AMRAP in 6 Min: 4 Burpees 20 Double Under 8 Burpees 40 Double Under 12 Burpees 60 Double Under C: Stretch A: Skill: KB […]

PLANTA DE ARRIBA A: WOD  Benchmark “George” (Scaled) For Time: Cash in: 500 Meters Run Then, 5 Rounds of: 10 Air Squat 10 Burpees 10 Sit-ups 10 Push-Ups Cash Out: 500 Meters Run B: Stretch A: Skill: A: Skill:DB Snatch B: WOD:AMRAP 15 Min30 DB Snatch200 m run10 Burpees. C: Stretch

PLANTA DE ARRIBA A: WOD Benchmark “George” For Time: Cash in: 1000 Meters Run Then, 5 Rounds of: 20 Air Squat 20 Burpees 20 Sit-ups 20 Push-Ups Cash Out: 1000 Meters Run Time Cap: 30 Min. B: Stretch A: WOD: 3 Rondas de: 20 Strict Pullups 30 STO  60/35kg 40 KB Swing Ruso B: Stretch

PLANTA DE ARRIBA A: SKILL: Push Jerk B: WOD: Cada 90” Durante 15 Min: 4 Push Jerk 8 Front Rack Lunge C: Stretch A: Skill: Front Squat B: Heavy Day: 6/6/4/4/2/2 C: Stretch