WOD for Wednesday, Oct 25, 2017

JERK

A. 5*4 Behind the neck (btn) push press (1” pause OH)
– poco peso, calentamiento.
B. 12’ to find a heavy BTN split jerk 3rm, después:
C. 6’ emom: 2 split jerks @90% del peso anterior.

BARBELL CYCLING

Cada 15” durante 5’
3 pos. power snatch (0 a 5’) / rest 3’
3 pos. power clean (8 a 13’) / rest 3’
3 high box jumps + 30m sprint
– sáltate un 15” cuando sea necesario (2 comodines).
– alterna hacia arriba y abajo.

DEADLIFT

3*5 Sn. liftoff (floor to knees pause 30”) @100% del snatch (pause 1” a 3cms del suelo, pause 3” en rodillas).

WOD

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do hspu
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do hspu

GYMNASTICS

Cada 3’ durante 15’
5-10 muscle ups
10-20 ring dips
20-30 t2b

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