WOD for Monday, Oct 23, 2017

SNATCH

A. 15’ to find a snatch pull + power snatch + snatch
– Sube peso progresivamente y cada vez que falles vuelve dos pesos hacia atrás.
B. 5-7* 2 Snatch push press + 1 OH squat (5” pausa OH / 5” pausa bottom).
C. Emom 10’: 1 hip power snatch + 1 squat snatch.

BACK SQUAT

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

B. Working sets
6*5@70-80%
La primera rep es tempo 5510
Las demás profundas y explosivas.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

WOD

20’ amrap
30 cal row
20 burpee
10 box jumps

GYMNASTICS

Cada 3’ durante 15’:
5-10 muscle up
10-20 hspu
8-15 t2b + 8-15 pull ups
Scale as needed, podemos variar reps en cada interval.
SCORE = total reps.

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