• “GYMNASTICS”

  Urban Box

  Abr 19, 2018

  A) SKILL&MOBITY 12 set of: 30” ON- 15” OFF 1: HANDSTAND ABMAT ROCKING DRILL 2: HANDSTAND OVER THE DB 3: WALL ANGELS B) STRENGTH 10’ EMOM Even: 30” Max strict HSPU Odd: 16 DOUBLE KB DEADLIFT C) WOD Cft (20’ CAP) Buy in: 200m db farmer carrier 4 ROUNDS: 30 DU 20 c2b 10...

• GYMNASTIC

  Urban Box

  Abr 17, 2018

    A) STRENGTH A.1) STRICT PULL UPS 5 sets of: 2 strict pull ups 4 strict pull ups from ending position to half way 2 strict pull ups A.1) Accessory Strength 4 sets 20 db curl biceps (10,10) 10 hr push ups B) WOD 1 12’ EMOM 1: 14/12 cal row 2: 12-9 Hspu...

• GYMNASTIC

  Urban Box

  Abr 12, 2018

    A) STRENGTH A.1) every 90” for 9’: 5-3 strict HSPU 5 kipping HSPU A.2) Accessory Strength 10 seated kbs strict press B) PARTNER WOD 1 8’ AMRAP 10 T2B 5 Burpees To be performed: 1 Round athlete “A”- athlete “B” rest 1 Round “B”- “A” rest 1 Round “Synchro” C) PARTNER WOD 2...

• “GYMNASTICS”

  Urban Box

  Abr 10, 2018

  A) Skill/W.up 6 set of 45”on-15” OFF EVEN: Handstand walk ODD: D.U B) STRENGTH 4 set of: 5 Ring dips from starting position to half way 5 Ring dips from ending position to half way 5 full ring dips 90” rest/set C) WODS C.1) 5’ AMRAP LADDER 1 wallclimb 20 db snatch 2 wallclimb...

• “GYMNASTICS”

  Urban Box

  Abr 5, 2018

  A) SKILL: Handstand hold A.1) Tabata: shoulder tap A.2) Tabata: Nose to wall B) STRENGTH Weighted chin ups 5 set of 8 reps W: 10-5 60” rest/set C) 7’ AMRAP LADDER 100m farmer carrier 10 toes to bar 100m farmer carrier 11 toes to bar … D) CFT (7’CAP) 18-15-12-9-6 HSPU PISTOLS E) CORE...

• GYMNASTIC

  Urban Box

  Abr 3, 2018

    A) STRENGTH A.1)RING DIPS Every 90” for 9’ ( 6 sets) 3 strict ring dips tempo (151) 7 kipping ring dips A.2) Accessory strength Triceps extensions with a heavy DB 5x 10 + 10 push ups 60”rest/set B) WOD 1 3 set of 3’ ON-1’ OFF 20 Wallball 20 Db c&j (10,10) C)...

• “GYMNASTICS”

  Urban Box

  Mar 27, 2018

  A) New Pr’s Day – Max strict pull-ups 3’ rest – Max strict ring dips 3’rest – Max strict HSPU * Usar una progresión inferior a la habitual B) PARTNER WOD B.1) CFT (15’ CAP) 220-200 cal row 200-180 cal skierg 200-180 cal Assault bike POST: time * cada pareja completará solo las calorías...

• GYMNASTIC

  Urban Box

  Mar 22, 2018

      A.1) W.Up 3 ROUNDS: 10 ring row 10 push up 20” Handstand hold A.2) “Re-test” – Max. Strict pull ups 3’ rest – Max. Strict Ring dips 3’ rest – Max. Strict HSPU 3’rest and… B) Strength WOD CFT ( 10’ Cap) Fron 10 to 1: Strict HSPU * Cada ronda tiene...

• “GYMNASTICS”

  Urban Box

  Mar 20, 2018

  A) STRENGTH A.1) Strict chest to bar pull up 5 set of: 8-5 reps 60” rest/set A.2) Strength accessory 4 set: 12 heavy KBS( 32/24)+ 1 rope climb ( legless) 60” rest/set B) WOD 1 CFT ( 10’ CAP) 4 Rounds: 20 Ring dips 10 T2B Buy out: 100 D.U C) WOD 2 CFT...

• “GYMNASTICS”

  Urban Box

  Mar 15, 2018

  A) STRENGTH A.1) HSPU TEMPO (3-3-0) 5 sets of 8-5 reps A.2) Strength accessory Db press 4set of 10 reps B) WOD 1 Every 2’ for 10’ 10 WB 20 push ups 30 D.U C) WOD 2 (10’ CAP) 21 DB OHS 18 pull ups 15 Db OHS 12 c2b 9 DB OHS 6...