WOD 3/5/2016 - terça-feira

A)

Warm-up

200m run

+

dynamic mobility and activation

* ankle pulses

* psoas pulses

* banded walks lateral and foward/back

3x

B)

Strength

EMOM - 10'

A cada 2 min:

Construir carga até +- 80% PR power clean

EMOM - 10'

A cada 2 min:

1 hang clean + 1 clean

*Manter a carga ou aumentar

EMOM - 6'

A cada 2 min:

1 squat clean

*Manter a carga ou aumentar

C)

WOD

15 GOH (135/95 RX - 105/75 SC)

5 HSPU

10 GOH

10 HSPU

5 GOH

15 HSPU

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A)

Warm-up

200m run

20 jumping jacks

20 air squats

20 split jacks

3 rounds

B)

Conditioning WOD

20 KB swings (24/16)

20 sit-ups butterfly

200m run

5 rounds for time

C)

Strength WOD

10 OHS (135/95 RX - 95/65 SC)

200m run

3 rounds

for time