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WOD 23122014

NIVEL II & COMPETITORS

WOD

21 Power clean C70-50 / NII 60-40

21 burpees

21 pull ups

15 Front squats C70-50 / NII 60-40

15 burpees

15 pull ups

9 thrusters C70-50 / NII 60-40

9 burpees

9 pull ups

 

GYMNASTICS

Complete as many rounds as possible in 10 minutes of:

  • 30 second Handstand hold
  • 30 second Squat hold
  • 30 second L-sit hold
  • 30 second Chin over bar hold

 

ENDURANCE

3k or 5k run.

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NIVEL I

WARM UP

Jumping rope 10-15´

 

WOD

21 kettlebell swing

21 box jumps

21 pull ups

15 kettlebell swing

15 box jumps

15 pull ups

9 kettlebell swing

9 box jumps

9 pull ups

 

FUERZA

Push press 5 *10, entre series:

max pus ups.