NIVEL II
PRE WOD
Power clean prep:
calentamiento general
mobility rack position
Tecnica power clean
WOD
21, 15, 9 reps:
Power clean 40/30
Thruster 40/30
Rest 5-10′
WOD 2
1k row / run
20 stoh 50/30
30 front squat 50/30
40 burpee OTB 50/30
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NIVEL I
PRE WOD
Wod Prep
WOD
21, 15, 9 reps:
Hang Power clean 40/30
Front squat
Push press
Rest 5-10′
GYMNASTICS
3 rondas por calidad:
10 pull ups
10 push ups
10 zancadas
10 sit ups