NIVEL II
W-UP
10′ por calidad:
50 du’s (si no tengo comba 25 squats)
10 Shoulder shrugs / 10 plank shrugs / 10 kippings
10 bridges con 5″ de pausa
FUERZA
15′ for 5*5 press banca.
SKILL
3* (Max Effort strict pull ups / max effort strict hspu (sc: max hs hold)).
WOD
200 run
21 burpee
21 bj
200 run
15 burpee
15 bj
200 run
9 burpee
9 bj
200 run
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NIVEL I
W-UP
10′ por calidad:
50 du’s (si no tengo comba 25 squats)
10 Shoulder shrugs / 10 plank shrugs / 10 kippings
10 bridges con 5″ de pausa
SKILL
20′ Practice HSPU
WOD
200 run
15 burpee
15 bj
200 run
12 burpee
12 bj
200 run
9 burpee
9 bj
200 run