WOD 15/01/2018
CALENTAMIENTO
200m ROW + ROT.ARTICULAR
Trabajo con el theraband ( fortalecer cintura escapular). 15 x [Rot. interna y externa + Remo + Vuelos]
2round of: 3 SNATCH GRIP DEADLIFT + 3 HANG POWER SNATCH + 3 SNATCH BALANCE + 30” PLANK
TECNICA/FUERZA
POWER SNATCH 4 X 8 60-70% R.M 2′ rest
WOD “ FOR TIME “
18-15-12-9 WALL BALL 12/9 kg
3-6-9-12 BURPEE PULL UPS
E.R: 20kb swing + 10 push ups + 10 v-ups + 5m HS WALK + 1 rope climb(total 3R)
POST WOD
5 rounds of: 10 FLOOR WIPPERS