WOD 16102015

Mañana: 1, 3

Tarde: 2

Completa: 1,2

FUERZA

A. Jerk practice
– pintar en suelo footwork
– 30 split presses solo barra
– 30 jerk balance solo barra
– 5*3 jerk behind the neck
B. Power clean TNG 7*3 comenzar en el 60% hasta alcanzar un Max triple.

WOD
6 * 3′ on : 2′ off
1: 400 run, resto del tiempo max muscle ups
2: 400 run, resto del tiempo max hspu’s
3: 400 run, resto del tiempo max rope climbs
4: 400 run, resto del tiempo max muscle ups
5: 400 run, resto del tiempo max hspu’s
6: 400 run, resto del tiempo max rope climbs

ACCESORIOS
Weighted pull ups 10,9,8, hasta 1, entre series:
Max L sit rings

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3 Replies to “WOD 16102015”

  1. Jerk Technique: 15 Reps con 60kg (sólo técnica)

    Power Clean 7×3: 60/70/75/80/85/90/92

    WOD: 80 Reps (con RingDips en vez de RopeClimb)

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