WOD for Friday, Oct 13, 2017

BARBELL CYCLING

8 rondas por calidad:
5 pos. power snatch by feel / rest 15”
box jump complex (5 cajas)
5 pos. power clean by feel / rest 15”
50 m sprint / o arrastres
1’ rest

JERK

5*4 Behind the neck (btn) push press (1” pause OH)
– poco peso, calentamiento.
5*2 BTN split jerk (3” pause dip + 3” pause catch)
poner más peso que la semana pasada.

BACK SQUAT

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

Working sets
6*2@70-80%
primera rep tempo 5510
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.

Nasty Girls

3 rounds for time:
* 50 squats
* 7 muscle-ups
* 10 hang power cleans 135 lb / 60 kg

GYMNASTICS

Amrap 10’
10 hspu
rest 15”
10 c2b
9 hspu
rest 15”
9 c2b
rest 15”
… 1
SCORE = total reps

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s