GRACE lo Hicimos EL 19/5/2015 Y EL 15/11/16. El peso en kilogramos es 60/43 K

Warmup

500 m Run or Row
Paso de lagartija + 12 Push Up x 2 sets
Paso de cangrejo + 12 Air Squat Jump x 2 sets
Calentamiento Burguerner para clean and Jerk con barra

Weightlifting (Clean and Jerk)

A-STRENGTH: 12´Clean and Jerk
5-3-2-1-1. Rest 1´. Subir de peso en cada set. Intentar llegar a nuestra 1 RM. En el ultimo set.

Grace

30 Clean-and-Jerks (135/95 lbs)

aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.

Metcon

C- WOD 2: En orden, not for time
800m Run.
2 ROUNDS:
30 sec Front Planks
20 sec Hand Stand Holds
15 Ring Rows
5 Burpees

Gymnastics (Sit-up)

D- ABDOMEN: Por parejas agarrado a los pies del compi este nos tira las piernas hacia abajo, al centro y a los lados 20reps. X 4 Sets. (2 sets lado/centro/lado. Y 2 sets a discreccion.)
LUMBARES: 2 x 25 reps Superman