OLY
3 position power clean 3*3 @70-80%
Power clean 3*3@90%
WOD
21,15,9
Shoulder press 50kg
Dominada L o strict pull ups
CORE
L-sit practice 8*max time
Al romper 20 hollow rocks
COMPETITORS
REST DAY
O realizar a baja intensidad el Wod!!!
WOD
Obligatorio escoger un peso que te permita realizar los 30″ sin romper.
Eight sets of:
30 seconds of Rowing (for max meters)
Rest 15 seconds
400 easy run/row/100du
30 seconds sit ups
Rest 15 seconds
400 easy run / row / 100du
30 seconds wall ball
Rest 15 seconds
400 run / row / 100 du
30 seconds OH Barbell lunge
Rest 15
400 run / row / 100du
CORE T
4′ L sit
Al romper elegir Reps de un movimiento de core.