WOD for Saturday, Aug 05, 2017

OVERHEAD MOBILITY

T spine smash + shoulder flexion 10´

CLEAN & JERK

A. 10' Técnica de jerk
B. Clean & jerk 3* (4*2@75% / r30-45") / 3' rest
C. Clean pull 5*4@90%
D. Clean segment deadlift 3*3 by feel

FRONT SQUAT

6*4@80%, as fast as possible.

WOD

7' amrap
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Billat 60:60

Realizar max series posibles de (60" @100%vvo2max : 60"@50%vvo2max).

Ejemplo:
vVo2max = 1500m

Ritmo @ 100% = 1500 /6 = 250 metros.
Ritmo @ 50% = 250 / 2 = 125

En este entrenamiento el atleta deberá recorrer 250m en 60" la mayor cantidad de veces posibles, recuperando 60" en los que se recorrerán 125m..

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