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WOD 19102015

NIVEL II

WOD
Intervals 4* (6′ on / 3′ off)
800 run / max power snatch 50kg
800 run / max muscle ups
800 run / max power clean 50kg
800 run / max burpee pull ups

PULL UPS & MU EFFICIENCY (ver link).

ESTRICTAS
5 strict pull ups (mantener la posición de hollow)

KIPPING
3*5 perfect strict pull ups
3*10 kippings perfectos
3*5 kipping pull ups (kip pequeño)
3*5 kipping pull ups (kip grande)
3*5 c2b pull ups
3*1-5 bar muscle ups


 

NIVEL I

WOD
Intervals 4* (4′ on / 3′ off)
400 run / max peso muerto
400 run / max burpee
400 run / max KB swing
400 run / max goblet squat

PULL UPS PRACTICE
Hollow & arch rocks
kipping practice
5*5 kipping pull ups (SC: Jumping pull ups)