WOD for Friday, Sep 15, 2017

DAN POPE hip mobility

5' foam rolling
5' static stretching
5' dynamic warm up

CIRCUITO D.E

Realizar 6 series:
3 Power snatch TNG @ 75%
3 * Squat jumps @ 30%
1 Box jump complex
60" rest

  • Desde cuarto de sentadilla salto lo más alto posible y caigo en sentadilla completa, subo en sentadilla normal y paro 2".

ACCESORIOS

3*15 good mornings
3*15 front rack lunge 40/30
3*15 nordic curls

MIDLINE
150 hollow rocks

WOD

3 rondas por tiempo:
30" L-sit hold
20 t2b
10 deadlift 100/70

GYMNASTICS PULL

5, 3,3,3,5 Weighted pull up
4*2 ring muscle up negative (bajando lo más lento posible)
3*8 low ring push up

PREHAB: ESTABILIDAD ESCAPULAR

  1. External rotation press 3*5 cada lado
  2. 3*5 turkish get up cada lado

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