500 m Run or Row
Paso de Gusano + 12 Push Up x 2 sets
20 Mountain Climber + 12 Air Squat Jump x 2 sets
10 Pull Ups + 12 sit up Roll x 2 sets
A-STRENGTH: 4 Rounds:
Weighted Pull Ups x 6 Reps.
Front Squats x 7 (from the ground/clean it into postion) (Desde el suelo hacemos una cargada y seguido una front squat asi las 7 reps)
Band Pull Aparts x 12 reps (goma morada)
(Rest 1´ entre rounds) (Subir peso en pull ups y front squat en cada round)
B- WOD: 3 Rounds
2´Row for Cal.
2´ Medicine Ball Clean (20/16 Lb.)
2´ Pull Ups
SCORE: Total Reps. de las 3 rounds
1 Caloria= 1 Reps. (No se descansa entre series)
C-ABDOMEN:
En Parejas nos pasamos el balon 50 x 2 Sets (25 Cada uno)
Lumbares: 25 x 2 sets de Superman
No Comments to "WOD CrossFit 051218"