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WOD 21072014

NIVEL II
1. FUERZA
20′ to a heavy clean complex
1 Power clean / 1 hang clean / 1 knee hang clean —— push press / push jerk / split jerk (ver video).

2. WOD
Por reps:
Max reps shoulder press, 60/40
Max reps L-pull-up
Max reps shoulder press, 50/35
Max reps strict pull-up
Max reps shoulder press, 40/30
Max reps chest-to-bar pull-up
Max reps shoulder press, 30 /20
Max reps pull-up

3. ACESSORY
3 * (10 dumbell single deadlift / 10 kb swing / 30″ plank).

 

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NIVEL I

1. FUERZA

Técnica: shoulder press y escalado de las dominadas.
15′ to a 3rm hang clean (desde cintura y rodilla).

2. WOD
Por reps:
Max reps shoulder press, 60/40
Max reps jumping pull up
Max reps shoulder press, 50/35
Max reps strict pull up con goma
Max reps shoulder press, 40/30
Max reps pull up
Max reps shoulder press, 30 /20
Max reps c2b