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WOD 22102014

NIVEL II

1. WARM UP
3 rondas:
Pigeon stretch 30″ / Goblet Squat hold 60″ / 10 goblet squats profundos / 10 kettlebell swing / 20 metros zombie walk.

2. FUERZA
20′ to work a heavy clean complex:
Hang Power Clean / hang Clean / 2 jerks.

3. GYMNASTICS
4* (30″ Pull up hold / 30″ handstad hold).

4. WOD
10′ amrap:
20 double unders
15 pull ups
20 walking lunges

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NIVEL I

1. WARM UP
3 rondas:
Pigeon stretch 30″ / Goblet Squat hold 60″ / 10 goblet squats profundos / 10 kettlebell swing / 20 metros zombie walk.

2. FUERZA
20′ Clean progressions:
A. Clean drills (stemler videos).
B. Hang Power Clean
C. Power Clean
D. Hang Clean
E. Clean

3. WOD
10′ amrap:
20 singles
15 pull ups
20 walking lunges