WOD 03/08/2017
CALENTAMIENTO
200m RUN + ROT. ARTICULAR + DUCK WALK
3 rounds of: 5 ROMANIAN DEADLIFT+ 5 H.P.CLEAN + 5 FRONT SQUAT + 20” (HOLLOW/SUPERMAN)TECNICA/FUERZA
EMOM 9´ ( complex clean )
2 HANG CLEAN HIGH PULL + 1 HANG CLEAN + 1 PUSH JERK (60-70% R.M)
WOD “ 12´ AMRAP “
0 a 7´ amrap
KB THRUSTERS 28/24 kg
RING DIPS
(1 kb por persona)
Reps 2-2,4-4,6-6
7´a 9´ REST
9´ a 12´
Max CLUSTERS 50/35 kg
POST WOD
ELEVACIONES CON BALON (banqueta)