WOD for Friday, Jun 16, 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

20' to find a heavy clean & jerk, una vez encontrado encontrar heavy squat clean.

  • 5' movimientos técnicos
  • 10' pesos intermedios.
  • 5' 3 intentos pesos máximos.

  • Sólo 3 fallos.

Clean pull

5*3 clean pull + 10% del squat clean

OH Squat

5*3 tempo bamboo OH squat 3313 (3" down / 3" bottom / 1" up / 3" top).

Wod

For time:
500 row / bike / run
40 pull ups
500 row / bike / run
30 c2b
500 row / bike / run
20 rmu

Gymnastics

A) Max Strict Handstand Push-up
B) 3*50-60% de A /r1-2'
C) Emom 5:00
30" Kipping Handstand Push-ups / 30" rest
*cuando no se puedan realizar los 30" terminar en HS hold.

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