WOD for Saturday, May 20, 2017

Squat hip sequence

Single leg flexion with external rotation / variaciones 1,2,3,4.

5′ cada pierna

Back squat

Banded back squat 3*(4*3@55% / r30″) / r2′

Clean complex

5* clean complex (3 clean pulls + 1 hang squat cleans + 2 Jerks).

– Sólo se permiten 2 fails.

Strongman circuit

Durante 20-30´max reps:

1′: Max deadlift axle bar 100/70kg (sin tocar suelo).

1′: Farmer carry 1.5bw

1′: Log Clean & jerk 80/50kg o mb passes 50/30

1′: Arrastres 60/40 o tire flips

1′: 1′ rest

Wod

WOD

For time:

200 run

20 dus

10 db o kb snatch 25/15

400 run

40 dus

10 db o kb snatch 25/15

600 run

60 dus

10 db o kb snatch 25/15

800 run

80 dus

10 db o kb snatch 25/15

1000 run

100 dus

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