FUERZA
20′ ME shoulder press –> push press –> push jerk.
WOD
7′ amrap:
10 cal bike, row o 100 run / 5 push ups
10 cal bike, row o 100 run / 10 push ups
10 cal bike, row o 100 run / 15 push ups
…
SCORE: total push ups.
ACCESORIOS
5* 5 weighted pull ups, entre series:
50m farmer carry 32/24 + 5 mb passes 50/30
PRACTICE
Shoulder trifecta (s.press, p.press, p. Jerk). 3*5 reps de cada movimiento.
WOD
7′ amrap:
10 cal bike, row o 100 run / 5 push ups
10 cal bike, row o 100 run / 10 push ups
10 cal bike, row o 100 run / 15 push ups
…
SCORE: total push ups.
SKILL
Pull ups practice