NIVEL II
W-UP
2′ Shoulder Band distraction
2′ Shoulder internal rotation con gomas
Después
2 rondas:
200 run / row
10 push ups
20m OH walk
FUERZA
3*5 push press @ 70-80% aprox. Entre series
10 ring push ups / 10 renegade rows
1′ rest entre rondas
WOD
12′ amrap:
2 ring dips
2 pull ups
30″ handstad hold facing wall / 25 du’s
4 ring dips
4 pull ups
30″ handstad hold facing wall / 25 du’s
6 ring dips
6 pull ups
30″ handstad hold facing wall / 25 du’s
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NIVEL I
W-UP
2′ Shoulder Band distraction
2′ Shoulder internal rotation con gomas
Después
2 rondas:
200 run / row
10 push ups
20m OH walk
WOD
12′ amrap:
2 ring dips
2 pull ups
10 bj
4 ring dips
4 pull ups
10 bj
6 ring dips
6 pull ups
10 bj
FUERZA
4 * (10 push press / 10 elevaciones laterales).
MOBILITY
shoulders 10′