WOD for Wednesday, Oct 04, 2017

CLEAN & JERK

A. 15’ to build a heavy 3 pos. power clean.
B. Emom10’: 2 Hang squat clean (pause 3” en rodillas) + 1 Front squat
C. 3*5 push press (1” pause top)
D. 3*3 power jerk
– 2 primeras series 2” pause dip + 2” pause lockout
– Ultima serie no pause.

BACK SQUAT

A. Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

B. Working sets
6*2@70-80%
– La primera rep es tempo 5510
– La segunda rep es profunda y explosiva.
– Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

WOD

5 rondas por tiempo:
400 row
20 pull ups

GYMNASTICS

30-50 strict handstand push ups for quality, al romper:
Max kipping hspu + 10 pistols

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