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WOD20112014

NIVEL II

W-UP
2 rondas:
50 double unders
30″ Goblet squat hold / 10 Goblet squat
10 dislocations / 10 plank / hang shrugs
10″ OH hold on top / 10″ OH hold on bottom balón medicinal / 10 OH squats (barra no pica).
5 burpees.

FUERZA
20 to build a heavy Snatch complex:
Hang power snatch / OH squat / snatch
Entre series: 3 High Box jumps

WOD
For time:
100 heavy KBS (RX32-24 / A24-16 / B16-12).
Al romper:
5 Pull ups
10 Box jumps
15 push ups
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NIVEL I

W-UP
3 rondas:
200 run
10 OH lunge
10 mountain climbers
10 subidas a cajón

WOD
For time:
75 wall balls. Al romper:
3 Pull ups
6 push ups
9 sit ups

FUERZA
3* (10 push press / 10 front squat / 10 peso muerto).

MOBILITY
Hip mobility