SEMANA I

Warmup

500 m row
5x Inchworm w/ Push Up x 2 sets (Rest 30´´ entre Rounds)
10 Air Squat + 10 Ring Row x 2 sets
SIN SOLTAR LA KB:
10 around de body a cada lado
10 ochos entre las piernas a cada lado
10 russian kb swing (Rigido)
10 clean&jerk 5 L/R
10 snatch 5 L/R

Metcon

Practica de tecnica DEADLIFT
4×10 reps subiendo de peso en cada round
Practica de tecnica SQUAT EN RACK(con solo 1 Kb)
4×8 reps (4R/L) subiendo de peso en cada round

Metcon (Rondas y Reps)

WOD 1: AMRAP 5´:
Squat en rack 10 reps (5R/L)
Russian Kb Swing(rigido) 10 Reps
Turkish Get Up (3 R/L)
Russian Kb Swing (Rigido) 10 Reps REST 1´
WOD 2: AMRAP 5´:
Deadlift 15 Reps.
Russian Kb Swing (Rigido)10 Reps
Turkish Get Up (3 R/L)
Russian Kb Swing (Rigido) 10 Reps REST 1´
WOD 3: AMRAP 5´:
Squat en rack 10 reps (5R/L)
Russian Kb Swing(Rigido) 10 Reps
Turkish Get Up (2 R/L)
Russian Kb Swing (Rigido) 10 Reps REST 1´
WOD 4; AMRAP 5´:
Deadlift 15 Reps.
Russian Kb Swing (Rigido)10 Reps
Turkish Get Up (2 R/L)
Russian Kb Swing (Rigido) 10 Reps.