Lunes 12/11/18

A) FUERZA:

Front Squat

a. Al minuto: 2 reps (x5)

b. Cada 2′: 1 rep (x3)

C) ACONDICIONAMIENTO:

a. 4RFT: (Tc: 6′)

10 Pull ups

20/17 Row cal

3′ rest

b. 3RFT: (Tc: 6′)

10 Ring dips

20/16 Assault cal

C) RECUPERACIÓN

1’/lado

a. Sampson Stretch

b. Chest Strecth

c. Banded Lateral Stretch

 

ENDURANCE

A) WOD 1

10′ AMRAP:

8 Pendlay row

10 Box jumps

12 Burpees

14 KB Russian Swing

B) WOD 2:

Completar

1600m

200m recup.

1200m

200m recup.

800m

200m recup.

400m

200m recup.