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WOD 06112014

NIVEL II

WARM UP
2′ squat en BM
2′ OH Shoulder Band distraction cada lado.
Después:
3* (10″ oh hold on top / 10″ oh hold on bottom / 10 oh squats).
2* Burgener warm up.
2* skill transfer

FUERZA (15-20′)
5*3 hang squat Snatch

WOD
100 (30″) -200 (30″) – 300 (60″) – 400 (60″) -500 (90″) – 600 (90″) -500 (90″) – 400 (60″) – 300 (60″) – 200 (30″) -100.
Score = tiempo total.
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NIVEL I

WARM UP
2′ squat en BM
2′ OH Shoulder Band distraction cada lado.
Después:
3* (10″ oh hold on top / 10″ oh hold on bottom / 10 oh squats).
2* Burgener warm up.
2* skill transfer

FUERZA (15-20′)
5*3 hang power Snatch

WOD
100 (30″) -200 (30″) – 300 (60″) – 400 (60″) -500 (90″) – 600 (90″) -500 (90″) – 400 (60″) – 300 (60″) – 200 (30″) -100.
Score = tiempo total.