WOD 29/3/2016 - terça-feira

A)

Warm-up - 15'

600m run

+

2 rounds:

5 dog strech

10 push-ups

20 back extensions 

+

PVC - 10/8/6

Pass through

Lateral lunges

Good morning

+

Barbell (45/35) - 6/4/2

GOH 

Muscle clean

Hang squat clean

Squat clean

B)

Strength & conditioning 

EMOM - 10'

1° min: 3 hang squat clean (135/95)

2° min: 2 squat clean

*deve ⬆⬆ a carga sempre

Rest 5'

C)

WOD 

AMRAP - 10'

3 power clean (185/135)

6 burpee 

20 DU

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ENDURANCE 

A)

Warm-up 

5' DU e variações 

+

Barbell

5 GOH

5 hang power clean 

5 back push press 

5 box jump

2 rounds

B)

Movimentos do treino

C)

WOD

1000m run

10 hang power clean (135/95)

10 C2B

10 box jumps

800m run 

8

8 

8

600m run

6

6

6

400m run

4

4

4

200m run

2 

2

2

For time