WOD for Monday, Jul 31, 2017

POWER MONKEY SQUAT WARM UP

POWER MONKEY SQUAT WARM UP

  • Air squat (descalzo con los pies elevados).5-10 reps parando 5" bottom.
  • Ankle dorsiflexion drill
  • Support squat hold (agarre alto 15" – agarre bajo 15").
  • Scissor drill (10 reps cada lado).
  • Goblet squat (descalzo con los pies elevados). 5-10 reps paro 10".
  • Rotación interna de cadera sentado.
  • Hip capsule stretch
  • Goblet squat descalzo

RUN & OH SQUATS

5 rounds for time:
200 run
5 oh squats 70/50

GYMNASTICS

5* max tempo HSPU (subida 1" / hs hold 7" / bajada lenta 7").
3* max deficit hspu con kipping
3* max hspu
Acumular 2' free handstand hold

SNATCH

5*3@85% / r2'

BACK SQUAT

6*2@80% as fast as possible / r1'

STRONGMAN

For Time
30 mb pass 50/35
30 Bulgarian squats double KB 24/16
30 Axle 1 leg Deadlifts
30 cal bike

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