WARM UP
2 RONDAS
10 CAT CAMEL
5/5/5/5 YTWL
10 BANDED SCAPULA RETRACTION
10 PVC DEADLIFT
STRENGHT
EMOM 12’30» CADA 2’30»
4 DEAD LIFT (2-1-1-1)
8 LAT PULL DOWN
*RIR 2 (ENTRE EL 80-83%)
SKILL
TECNICA STEP BOX Y WOD
METCON
EMON 15′
RX
0-1´ 15 KB SWING | 20/16 KG
1-2´ 14 KB STEP FRONT RACK | 16/12 KG
2-3´ 10 PULL UP
SCALED
0-1´ 15 KB SWING | 16/12 KG
1-2´ 14 KB STEP GOBLET | 12/8 KG
2-3´ 10 PULL UP
OPEN
0-1´ 15 KB SWING RUSO | 12/8 KG
1-2´ 14 STEP BOX
2-3´ 10 INVERTED BAR ROW