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WOD 29102014

NIVEL II

W-UP
2 rondas:
400 run
30 kettlebell swings rusos
20 goblet squats
10 sit up to pikes / 10 side leg swings
1′ Couch stretch cada pierna
1′ side split

FUERZA (Tcap 20′)
10, 9, 8… 1 Peso muerto
Entre series 5 Pistols (30″ rest, subir peso cada -2 reps).

WOD
70 kbs 32/24
60 sit ups
50 strict pull ups
40 strict push ups
30 burpee
20 ring dip
10 hspu
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NIVEL I

W-UP
2 rondas:
400 run
30 kettlebell swings rusos
20 goblet squats
10 sit up to pikes / 10 side leg swings
1′ Couch stretch cada pierna
1′ side split

WOD
70 kbs
60 sit ups
50 strict pull ups
40 strict push ups
30 burpee
20 ring dip
10 hspu