WOD 28/08/2017
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” 2 X 4´amrap “
4 POWER CLEAN 55/35 kg
4+4 LUNGES F.R
4 PUSH PRESS
4 BAR FACING BURPEES
1,30” REST entre rondas
2´rest
TABATA: HOLLOW + CIRCLES
POST WOD
5 rounds of: 10 GHD + MAX SEG HS