WOD-Viernes-20.02.15

A.

-Dead Lift-

Basado en el entreno del 05.02.15

Solo con tecnica perfecta y control ejecutar: cada 2-3mins

set1: DL 5 reps @50%  +  20- 30” Handstand hold

set2: DL5 reps @60% + 3 x Handstand hold + negativa slow

set3: DL3 reps @70% +  3 strict HSPU

set4: DL2-3 reps @80% + 3-5 strict HSPU

set5: DL2-3 reps @90% + 3-5 strict HSPU

B.

0:00 -For Quality-

AHAP- Not time and only perfect mechanics

12 – 9 – 6

Dead Lift

Strict HSPU

5:00 – Rest 3′-

8:00 – SPRINT HELEN-

For Time:

ALL OUT

Run 150 mts 

21 KBS @ 32/20

21 C2B Pull-UP

Run 100 mts 

15 KBS

15 C2B-PU

Run 60 mts 

9 KBS

9 C2B-PU

15:00 TIME CUT