PLANTA DE ABAJO A: SKILL: Overhead Squat B: WOD: Pause Overhead Squat 4-4-3-3-2-2 C: Stretch A: Skill: Power Snatch B: WOD: AMRAP 10 Min 2/4/6/8……  Power snatch  Burpees over the bar C: Stretch

PLANTA DE ARRIBA A: Skill: Bar Muscle-Up B: WOD: AMRAP in 16 Min: 2 Bar Muscle-up 300 Meters Run 4 Bar Muscle-Up 50 Simple Under C: Stretch A: Skill: Double KB Jerk B: WOD: 3 Rondas de: 400 m run 20 Double kb Jerk 10 Double kb Row C: Stretch

PLANTA DE ARRIBA A: Skill: Double Under B: WOD: 2 Rounds For Time: 40 Double Under 400 Meters Run 400 Meters Row 2 Min. Rest C: Stretch A: Skill: Front Squat B: Heavy day 8/8/6/6/4/4/2/2 C: Stretch

PLANTA DE ABAJO A: PARTNER WOD For Time: 40-20-30-10 Kb Swing Accumulated Pike Push-Ups Accumulated 400 Meters Run Accumulated Between Rounds! Time Cap. 30 min. A: Skill. Push jerk WOD: 4 rondas de: 400 m run 15 Push jerk. C: Stretch

PLANTA DE ARRIBA A: Skill: Hanging L-Sit B: WOD: 6 Rounds For Quality: 4 Leg Raises 8” Hanging L-Sit 4 Strict Pull-Up 8 Candlestick Burpees C: Stretch A: Skill: KB Swing B: WOD: AMRAP 15 min 15 KB Swing 10 Strict pull ups/ trabajo de rack 15 Agrupaciones. C: Stretch

A: SKILL: Dumbell Thruster B) WOD: Amrap 5 min: 6 Dumbell Thruster 12 Cal Row Rest 1 Min Amrap 5 min: 8 Dumbell Thruster 16 Cal Row Rest 1 Min Amrap 5 min: 10 Dumbell Thruster 20 Cal Row C: Stretch A: Skill: Hang Power Clean B: WOD: 21/15/9/15/21 Hang Power clean Burpees over the […]