WOD for Tuesday, May 30, 2017

Catalyst warm up

15 wrist circles
15 Elbow circles
15 seal swings
15 over & backs
15 freestyle bounce
15 arm circles
15 trunk rotations
15 hip circles
15 bow & bend
15 knee circles
15 leg swings
30" * 3 ankle squat stretch
30" * 3 russian baby maker

Power clean

Power clean TNG 3* (3*3 / 30"r) / 2'rest

  • S1@70% / S2@75% / S3@80%, en la serie en la que no puedas mantener el peso te plantas.

Intervals

4*(5'on / 3' off)

Serie 1:
60/40 cal bike
Max pull ups

3' run @60-70% fc res

Serie 2:
800 row
max c2b

3' run @60-70% fc res

Serie 3:
60/40 cal bike
Max muscle ups

3' run @60-70% fc res

Serie 4:
800 row
max ring muscle ups

15' run @60-70% fc res

SCORE: total reps
NOTA: cuidado con las manos, si te vas a abrir las manos cambia a ejercicios de push, USA LAS CALLERAAAAASSSS!!!… especialmente los que teneis que ir el jueves a regionals.

Foam rolling catalyst

T spine
T spine + shoulder flex
Lat
Glutes
Isquio
Quadriceps
Fascia latae
Calves

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