WOD for Tuesday, Jun 06, 2017

Mobility clean & jerk

LOWER BODY
Hip capsule stretch 2' cada lado
Banded wall squat 2-4'
Banded single leg flexion

UPPER BODY
T spine mob 2'
Banded triceps 2' cada lado
Banded overhead distraction

Clean & jerk

Clean & jerk TNG 6*3 @75% /r30"
– Cuando no se puedan hacer las 3 reps tng se comienza a soltar barra.

Barbell cycling

Power clean TNG @50% (5r20" – 5r20" – 5r20"… hasta fallo).
– 5r20" = haz 5 reps y descansa 20"
– Será hacer 5 reps con descansos de 20" hasta el fallo.
– si realizas menos de 50 reps, descansa 1' baja a 3 reps y continúa hasta hacer mínimo 50.
– Score = total reps, en comentarios pon el peso.

Banded deadlift

Banded DL 6*3@60% + band tension / r30"

Intervals

6* 3'on: 2'off
S1: 200 run + wall balls
S2: 200 row + burpee
S3: 100dus + kbs 24/16
S4: 200 run + wall ball
S5: 200 row + burpee
S6: 100 dus + kbs 24/16
SCORE = total reps

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