WOD for Friday, Oct 27, 2017

CLEAN

A. 15’ to build a heavy clean complex (clean. pull + power clean + squat clean.)
B. 6*2@90-95% Hang squat clean
C. 5*3 @90% del 5 rm del push press.

BACK SQUAT

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

B. 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.

WOD

60 pistols
50 wall-ball shots
40 box jumps
30 deadlifts 75/50
20 power cleans 75/50
10 front squats 75/50

GYMNASTICS???.

Cada 3’ durante 15’
1’: 35-25 cal bike, max pull ups
2: 35-25 cal bike, max hspu
3: 35-25 cal bike, max c2b
4: 35-25 cal bike, hspu
5: 35-25 cal bike, max muscle ups

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