WOD 22/08/2017
CALENTAMIENTO
200m RUN + ROT. ARTICULAR + DUCK WALK
3 rounds of (BARRA VACIA): 5 ROMANIAN DL + 5 GOOD MORNING + 5 BACK SQUAT + 30”HOLLOW + 30” SUPERMAN
TECNICA/FUERZA
EMOM 9´ ( complex clean )
2 HANG CLEAN HIGH PULL + 2 HANG CLEAN + 1 PUSH JERK (60-70% R.M)
WOD “ Time Cap 12´”
15 OHS 50/35 kg
15 CAL ROW
15 POWER CLEAN
15 TTB
400m RUN
15 TTB
15 P.CLEAN
15 CAL ROW
15 OHS
POST WOD
5 rounds of: 10 WHEEL SIT UPS