WOD 13.01.17

SWOD - FITNESS

4 ROUNDS 6-8 KB SHOULDER PRESS REST 60" 30" SIDE PLANK REST 30"

WORKOUT OF DAY - FITNESS

21-15-9 MEDBALL CLEAN (20/16) BOX JUMP (20) PUSH UP FOR TIME

SWOD - PERFORMANCE

PRIMER TECHNIQUE 3 SETS 1 CLEAN DEALDIFT + 2 HANG CLEAN PULL - REST 5 SEC - 2 POWER CLEAN (NOT TNG) BB - 20% - 30% REST 1 MIN ENTRE ELES

4 SETS 30 SEG MÁX POWER CLEAN @ 60% REST 90 SEG

WORKOUT OF DAY - PERFORMANCE

21-15-9 HANG SQUAT CLEAN (95/65) HANDSTAND PUSH-UP

CASH OUT

FOR TIME

FITNESS: 3X MÁX PULL-UPS STRITCT REST AS NEEDED PERFORMANCE: 6 SETS - 2 STRICT PULL-UPS, 2 STRICT K2E, 2 C2B, 2 T2B.

REST AS NEEDED