WARM UP
4′ DU 2 RONDAS
10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE
10/10 SUPINE SHOULDER FLEXION
10 DEAD BUG
FUERZA EMOM 9 CADA 3
STRICT PULL UP (2-0-X-1) 5X4 RIR 1
PUSHING ALTER, KNEE RAISES///MOUNTAIN CLIMBERS 5 SERIES RPE 8
SKILL
REPASO MOVIMIENTOS CON DB HASTA EMPEZAR EL WOD
METCON
METCON (18′ TC)
400 M RUN + 40 DB SNATCH (A)
400 M RUN + 40 DB PUSH PRESS (B)
400 M RUN + 40 DB LUNGE (C)
400 M RUN + 40 DB SQUAT (D)
RX
20/15 KG
A) SUELO ALTERNO
B) PUSH JERK
C) OH LUNGE
D) THRUSTER
SCALED
15/10 KG
A) SUELO ALTERNO
B) PUSH JERK
C) FRONT RACK LUNGE
D) FRONT RACK SQUAT
OPEN
15/10 KG
A) HANG
B) PUSH PRESS
C) SUITCASE LUNGE
D) GLOBET SQUAT
Comments are closed.