WOD 11.01.17

ATLETA: DIEGO HIDEKI

SWOD - FITNESS

3 SETS 1 TGU REST 30" 20 REVERSE SNOW ANGEL REST 30" 15 PLATE RUSSIAN TWIST REST 30"

WORKOUT OF DAY - FITNESS

3 ROUNDS 400M RUN 20 KB SWINGS 400M RUN 10 PULL-UPS FOR TIME

SWOD - PERFORMANCE

PRIMER TECHINIQUE 3 SETS 2 JERK BALANCE + 1 PAUSE JERK BB - 20% - 30% REST 1 MIN ENTRE ELES 3 SETS 3 SPLIT JERKS @70% REST 90 SEG

WORKOUT OF DAY - PERFORMANCE

3 ROUNDS 400M RUN 20 KB SWINGS 32/24 400M RUN 10 C2B PULL-UPS FOR TIME

CASH OUT

FITNESS: 7 SETS - 2 NEGATIVE PULL-UPS

PERFORMANCE: 3 SETS: 30 SIT-UPS + 15 BACK ETENSION