WOD 1º/7/2016 - sexta-feira

A)

Warm-up - 12'

Dynamic mobility and activation 

2 rounds:

45" pec smash (cada lado)

30" wrist pulse 

45" hamstring floss (cada lado)

+

2 rounds: 

10 pass through (PVC) 

10 banded OHS 

B)

Strength & Conditioning

EMOM - 12'

1 behind the neck jerk 

*iniciar com a 35/45 e aumentar a carga até 75% PR jerk

*válido qualquer jerk

EMOM - 8'

3 speeds deadlift (55%-60% PR)

C)

WOD 

AMRAP - 12'

200 m run

15 thrusters (95/65)

10 C2B

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ENDURANCE 

A)

Warm-up

AMRAP - 6'

40 speed climbers

20 DU

B) 

Strength & Conditioning

EMOM - 15'

A cada minuto:

1° ao 5° min: 5-8 pull-ups

6° ao 10° min: 8-10 front squats (95/65)

11° ao 15° min: 10-12 sit-ups (v-up)

C) 

WOD 

1.400m run

rest 2'

460 m run

rest 4'

700m run

rest 2'

460m run

*anotar o tempo total sem descontar o tempo de descanso

*3.020m de corrida no total