WOD 29/1/2016 - sexta-feira

A)

Warm-up

200m run

50 jumping jacks 

20 pass through (frente/atrás) (PVC)

15 OHS (PVC)

B)

Strenght & Conditioning

AMRAP - 4'

5 shoulder presses (45/35)

10 OHS (45/35)

15 push-ups

Depois:

EMOM - 8'

5 OHS (115/75)

5 burpees over bar

C)

WOD

AMRAP - 10'

10 hang power snatches 95/65

15 wall balls (20/14)

30 DU

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ENDURANCE

A)

Warm-up - 10'

20 hollow rocks

10 pass through (frente/atrás) (PVC)

10 OHS (PVC)

10 OH step lunges (PVC)

10 sit-ups (remador)

3 rounds

B)

Strenght & Conditioning

EMOM - 10'

2 snatch balance (60% PR)

* foco na técnica e velocidade

Depois:

AMRAP - 5'

10 sit-ups V-up

5 OHS (135/95)

2 OH step lunges (135/95)

C)

WOD

1 milha de corrida