NIVEL II

FUERZA
5*1 (high hang clean / mid hang clean / clean).

WOD

9′ amrap:

30 double unders

5 thrusters 50/35

MIDLINE

Acumular 4′ plank, al romper:

30 m farmer carry 24/16

10 hollow rocks

10 hollow rocks


NIVEL I

TECNICA
Double unders practice

WOD

9′ amrap:

30 double unders

5 thrusters

MIDLINE

Acumular 4′ plank, al romper:

10″ hollow holds / 10″ arch holds