WOD for Tuesday, May 09, 2017

Shoulder mobility & stability

3*20 Banded pull aparts

3*5 sots press

3*10 Y’s / T’s / W’s

3*5 knee kb press

Press banca

3*(4*3@50% / r30″) / r2′ Press banca con gomas @50% /r30″

– Si no tienes gomas añade un 10-15%

– Realiza todas las reps a la máxima velocidad.

Power clean

5*3 3 position power clean @60-80%

Accesorios

5*5 shoulder press, entre series:

10 dumbell row

10 1 ring dips estrictos

max banded elbow extensions

Conditioning

5*5′ on : 3′ off

ON

Serie 1: 600 run después max burpee

Serie 2: 600 run después max kbs 24/16

Serie 3: 600 run después max wall ball

Serie 4: 600 run después max double unders

Serie 5: 600 run después max thruster 40kg

OFF

Run, row, bike @ 60% fc res.

SCORE: total reps de todas las series.

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