WOD for Thursday, Mar 09, 2017

CLEAN & JERK

Sesión doble: 1,2 / 3,4
Sesión simple: 1,2, 3, 3 rondas de 4
Master:
– 2 sets 1 y 2
– 3
– 3 rondas de 4

Clean & jerk 3* (5*1/r30")/r3' –> 85-90-95%
– si fallas en la primera serie baja un 5%

FRONT SQUAT

Front squat 3* (4*2@75% /r30")/r3'

WOD: rope climb / jerk / du

12' amrap
3 rope climbs
12 push jerks 60/40
50 du's

ACCESORY

3-5 rondas por calidad:
5 free standing hspu
10 ring muscle ups
15m handstand walks
20 pull ups

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s