A: Strength: 4 x 8 db Shoulder press sentados en el suelo. B: WOD: 100 Double unders/ 1,5 10 Hang Snatch 60/35KG 80 Double unders/ 1 min 8 Hang Snatch 60/35KG 60 Double unders/ 1 min 6 Hang Snatch 60/35KG 40 Double unders/ 40 seg 4 Hang Snatch 60/35KG 20 double unders / 40 seg […]

OPEN 13.3 A: WOD AMRAP in 12 minutes 150 Wall Balls (20/14 lb) 90 Double-Unders 30 Muscle-Ups

A: Strength: Back Squat 4 x 4 al 70 % 2” parada abajo B: WOD: 100 Double unders / 1,5 min. 4 rondas de: 10 Ring dips/ o negativas 5 Devil press Then 100 Double unders / 1,5 min C: Stretch

A: Skill: Double Unders. B: WOD: 1 Min Max Double unders Then AMRAP 5 Min 10 DB Thruster 8 Ring Row Then 1 Min Max Double unders Then AMRAP 5 Min 10 DB Thruster 8 Ring Row Then 1 Min Max Double unders Then AMRAP 5 Min 10 DB Thruster 8 Ring Row C: Stretch

A: Strength: 4 x 10 Deadlift 65/70 % B: WOD: 5 Rondas de: 10 Chest to bar 15 Lunges Plate overhead 30 Double unders / 40” Práctica. C: Stretch

A: Metabolic: AMRAP 14 Min 50 Double unders/ 1,5 min práctica 5 Wall Climb 10 Ring row 16 Step Ups B: Stretch