NIVEL II
1. W-UP
2 rondas por calidad:
25 jumping jacks
10 wall squats
10 pases de barra por detrás de la cabeza
10 sots press pica
2. FUERZA
A. 10′ to build a heavy burgener w-up
B. 10 ‘ to build a heavy Skill T (1Snatch push press / 1OHsquat / 1press Sn. B / 1heavy Sn.b/ 1Snatch balance). Barra 20
C. 10’ to build a heavy Snatch complex (hang no dip / hang / knee / full Snatch).
3. WOD «CONCHITA»
10, 9,8…1
Thruster 40/30
20 du’s
Tcap 15´
4. EXTRA
5* max effort strict pull ups
Puntuación suma total Pull ups
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NIVEL I
TECNICA
Squat –> press –> thruster.
WOD
10, 9, 8…1
Thruster
20 Singles
SKILL
5*10 toes to bar
5*10 montain climbers