WOD for Tuesday, Aug 22, 2017

DEADLIFT PREP 1

Hip capsule mob 2'
Isquio stretch 2'

BILLAT TEST ROW

Max distance en 6'

Ejemplo para calcular ritmos en los entrenos BILLAT con remo

Distancia test = 1500

  1. 30"@100% / 30"@50%
    100% 1500 /12 = recorrer 125m en menos de 30"
    50% = 125 / 2 = recorrer 65m en 30"

  2. 60"@100% / 60"@50%
    100% = 1500 / 6 = 250m en menos de 60"
    50% = 250m / 2 = 125m

  3. 3' @100% / 3' @50%
    100% = 1500/2 = 750m
    50% = 750/2 = 375m

JERK, ROW & DUS

4 rounds for time of:
25 Power jerk 45/30kg
50 cal Row / 35 cal bike / 800 run
100 Double-Unders

NOTA: a ser posible hacer row, si no cambiar alternar carrera y bici.

BILLAT 30:30

Realizar max series posibles de (30" @100%vvo2max : 30"@50%vvo2max).

Ejemplo:
Prueba 6' = Vvo2max = 1500m

Calcula la distancia de tus series:
Ritmo @ 100% = 1500 /12 = 125 metros.
Ritmo @ 50% = 125 / 2 = 62.5.

En este entrenamiento el atleta deberá recorrer 125m en 30" la mayor cantidad de veces posibles, recuperando 30" en los que se recorrerán 75m.

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