WOD 07/09/2017
CALENTAMIENTO
1′ ROW + 1′ J.ROPE + ROT. ARTICULAR
20m BEAR WALK + 20m CRAB WALK
2 rounds of: 10 KIP SHOULDER BOX + 10 HIP THRUST + 5 PUSH UPS + 5 SQUATS
FUERZA
SHOULDER PRESS 4 X 15 (50%- 60% RM) 60” rest
WOD “ FT”
Time Cup 20′
5 RFT
3 RING MUSCLE UPS
5 HSPU (2×20)
7 H.P.CLEAN 60/40kg
9 BURPEES BAR
12 WALL BALLS 12/9 kg
15 CAL ROW
POST WOD
5 rounds of: 15 BALL SIT UPS + 45” PLANK