NIVEL II

WARM UP

KB snatch practice

WOD

«Jhonson»
5 rounds for time of:
12 left-arm kettlebell snatches24/16
12 right-arm kettlebell snatches 24/16
3 rope climbs –> 15 pull ups
250-m row / 25 cal bike / 250m run
Rest 3 minutes

GYMNASTICS

30 L pull ups –> strict pull ups
30 ring dips
30 strict t2b

NIVEL I

WARM UP

KB swing a una mano & rope climb practice

WOD

5 rounds for time of:
12 left-arm kettlebell 24/16
12 right-arm kettlebell 24/16
1 rope climbs –> 15 ring rows
250m run
Rest 3 minutes

GYMNASTICS

Pull ups practice