WOD for Wednesday, Aug 09, 2017

Aaron Horschig: movilidad de cadera

  1. Hip floss 3*10 a cada lado
  2. IT foam roll 2' cada lado
  3. Mejor estiramiento del mundo 15 reps cada lado
  4. Flexores de cadera 3*30" cada lado
  5. Squat con disco 3*30"
  6. Abd de cadera 3*10 cada lado.

CLEAN & JERK

6*2@90%, rest as needed.

SHOULDER PRESS

6*3 @ 80%, rest as needed

FRONT SQUAT

6*5 @ 80%, as fast as possible.

STRONGMAN

15' amrap:
Ladder 1,1,2,2,3,3…
Press banca MC 30/20
Peso muerto axle bar 1.0 BW
5 mb pass 50/35

WOD

9' amrap
9 burpee
12 wall ball
15 box jumps

GYMNASTICS

A. 5*5-8 bar muscle ups
B. 1 rm chin up
B.2. 3*5 chin up @60% del 1 rm

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