• GYMNASTIC

  Urban Box

  Ene 23, 2020

    A) Skill Handstand walk B) emom 30′ 1. 12-15 t2r 2. 10/10 pistols 3. 10 hspu 4. 15/12 cal row 5. Rest

• GYMNASTIC

  Urban Box

  Ene 21, 2020

• GYMNASTIC

  Urban Box

  Ene 16, 2020

    A) DB strength complex 3 right arm push press+ 3 push jerk+ 3 ohs 3 left arm push press+ 3 push jerk+3 ohs B) wod 1(cap 10′) 10-8-6-4-2 -Strict c2b/SC: banded c2b – DB floor press(22/15) 4’rest 48-30-15-6 Med ball clean *Entre rondas 100m kb single farmer Carry (32/24)

• GYMNASTIC

  Urban Box

  Ene 14, 2020

  A) Skill hspu *Avanzados: 4 sets of 6 strict hspu+ Max strict ring dips Rest:90″-120″ B) 3×4’amrap 10 hspu 10 t2b 10 goblet squat(24/16) *Rest 4′

• GYMNASTIC

  Urban Box

  Ene 9, 2020

    Principiante: trabajo de kipping pull ups. Avanzado: 4x (complex de gimnásticos): 1 bar muscle up (Si no lo tenemos podemos hacer 2 c2b). 1 c2b. 2 pull ups. 3 t2b. 3 k2e B) 20′ emom 1. 8-10 double DB hang snatch(22/15) 2. 12 T2B 3. 12 burpees over the bar 4. 12 sdhp(32/24)

• GYMNASTIC

  Urban Box

  Ene 7, 2020

    A) Strength 4 sets of: 20” hsh+ Max sHSPU 90” rest B) Accessory 4 sets of: 8-6 arnold press C) 4×4′ amrap 1 y 3 21 burpees 15 DB front rack lunges 9 double DB hang c&j * 2’rest 2 y 4 21 t2b 15 wall ball 9 hr push ups

• GYMNASTIC

  Urban Box

  Ene 2, 2020

• GYMNASTIC

  Urban Box

  Dic 26, 2019

    A) Strength Max strict pull ups 90″ rest 80% Max strict pull ups 90″rest 60% Max strict pull ups B) for time(30′ cap) 100 hspu 100 t2b 100 wall ball 100 pull ups * Every 2′ 5 burpees sincronizados

• GYMNASTIC

  Urban Box

  Dic 19, 2019

    A) Strength 4×8 weight ring dips B) Partner wod(cap 35′) In pairs complete: 60 assault bike/cal row 60 t2b 60 box step Up 60 wall ball 60 push UPS 60 DB thrusters 60 kbs deadlift 60 burpees 60 pull ups 60 cal row/cal ab

• GYMNASTIC

  Urban Box

  Dic 17, 2019

  A) Skill Emom 10′ 1′ 14 pistols 2′ 40 du B) Accessory 3 sets of: 10 ring rows con cajón+ 10 DB curl bíceps C) partner wod HEAVY CINDY (20′ amrap) 5 c2b 10 bbf 15 squat jump