WOD Miércoles 12.07.17

A. Squat Snatch  Warm Up: 50% x 5, 60% x 3 1 Squat Snt cada 30″ x 15 @ 60- 65% 1rm B. 5 x 2′ Amrap 150 mts Sprint Run Remaining time: Amrap Power Snatch @50/35 -Rest 2′-  

A. DeadLift @ 90%1rm  60% x 5, 75% x 5, 85% x 5, 90% x 3, 95% x 1+ B. -5’Amrap- 20 D-Ball Clean @ 40/30 150 mts KB Farmer Walk (A.H.A.P) Max Reps OH Walk Lunge @ 40/25 -Rest 2′- -4′ Amrap- 15 D-Ball Cleans 100 mts KB Farmer W Max Reps Front Rack Lunges @50/35 -Rest 1′- -3′ Amrap- 10 D-Ball Cleans 50 mts Farmer Carry Max Reps

A. Shoulder Press @90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95 x 1+   B. -For Max Reps- 4Rnds 60″ Max reps: Shoulder 2 OH 60″ Max Reps: DU’s 60″ Max Reps: Cal Row Rest 60″ / Rnd

A. -Back Squat @90%1Rm- 60% x 5, 75% x 5, 85% x 5, 90%x 3, 95% x 1+ B. -10′ AMRAP- 1 DL @ 120/90 2 wall balls @ 30/20 3 C2B-Pu +1 rep cada rnd  

A. Shoulder Press @ 90%1Rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3 +   B. -Sprint Nate- 4 x 3′ Amrap 2 MU 4 HSPU 8 KBS @ 32/24 *retomar reps   

A. 5 x 5 Shoulder Press @90%1Rm 55%, 65%, 75%, 80%, 85% x 5 + B. 7′ AMRAP 2 – 4 – 6 – 8 – 10 – 12 .. etc Sh2OH @ 50/35 Ring Dips Burpees OB -Rest 60″- 30 C2B

A. Press Hombro @ 90% 1Rm + 2kg 50% x 5, 65% x 3, 75% x 5, 85% x 3, 95% x 1 + B. -20′ EMOM- m1: 14/10 AB Calories m2: 12/8 Ring push Ups m3: Max  Pull  Ups m4: Max Dumbell Thrusters m5: Rest