WOD for Friday, May 19, 2017

Shoulder Durante Warm up

Bench press 1RM

or your bench press 1RM

Snatch

5* snatch complex (1 snatch + 2 hang squat snatch).

– 1,2 y 3 serie más técnica que peso y trabajo de movilidad.

– 4,5 heavy

Accesorios

5* 5 db kb shoulder press, al terminar 10m oh lunge, entre series:

10 press banca con mancuernas

15 dumbell triceps extensions

20 hollow rocks

2′ rest

Wod

7′ amrap:

10 cal bike or row / 5 burpee

10 cal bike or row / 10 burpee

10 cal bike or row / 15 burpee

Gymnastics

A) Weighted pull ups 5*5

B) Bar Muscle Ups; 5×5-8 (piernas estiradas y pies juntos, usar calleras).

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