A) W. U EMON 12′ Even: 15 Russian swing (28/20) Odd: Db push press (17.5/10) B) WOD B. 1) 3 x (3’30” + 90″rest) 400m run Máx. Kb swing UB * Increase weight in each AMRAP (12/20, 16/24, 20/28) 10’rest B. 2) Partner LADDER RUN wod One partner works while other partner rests. 100m-200m-300m-400m-400m-300m-200m-100m...

A) W. U 5 rounds of CINDY wod (5 pull up-10 push ups-15 squats) B)  YOUR DECIDE YOUR WOD 10 Exercises : burpees                           T2b                           Push up    ...

A) Warm up :4 stations x 6′ A. 1) CORE: 1’30” x 4 : 1 y 3 plank 2 y 4 Alternative diagonal back extension A. 2) 1200 m A. 3) 1’30” x 4 :1 y 3MB s. clean thruster 2 MB oh lunges  4  MB lateral lunges A. 4) 4 x 250m row...

A) Warm up B) EXPLOSIVENESS.  In pairs B. 1) 2 rounds: 10 squat jump 10 Step box jump with each leg 10 Db front rack, medium squat and up 10 Db hold step box with each leg 10 Db front rack up&down on the box *1’rest/round and 3′ rest before the chance ofertas station....

A) Warm up B) SPEED     200m run (medium)     100m sprint     400m (medium)     100m sprint     200m run (medium)     100m sprint 400 m footing come back to the box C) 4 x AMRAP 7’// 3′ rest/set   C. 1) 500m row      ...