WOD 13032017
A. Warm up.
- Movilidad articular general.
- Partner ball warm up: 2x(10 wbs + 10 ball burpees+ 10 sit ups).
- Barbell warm up.
B. Strength/skill.
- Open Games RX: realizarán un trabajo de aproximación al peso máximo en squat snatch del wod, que aproximadamente levantarán en el wod.
- Open Games Scaled: todos aquellos que no vayan en rx tienen la posibilidad de hacer:
- Arrancada de potencia lenta hasta rodillas: 3x4reps.
- Arrancada: 2x3reps.
C. WOD.
The Open Games «17.3»:
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.
*If all reps are completed, time cap extends by 4 minutes.
