WOD 3/6/2016 - sexta-feira

A)

Dynamic mobility and activation - 12'

3 rounds:

- flexão plantar 10 cada perna

- agachamento búlgaro 5 cada perna

- psoas pulse 10 cada perna

- bandas walk lateral 10 passos ida e volta

- Goblet squat 10 

- Wrist pulse 10 

B)

Strength - 12'

1 front squat (heavy single)

EMOM - 10'

1 Hang squat clean 

*ênfase na velocidade

*aumentar a carga

C)

WOD

3 rounds for time

10 C2B 

10 HSPU

30 DU

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ENDURANCE 

A)

Warm-up

460m run

+

3 × 200m run

+

3 × 200m row 

*depois dos 460m, alternar o grupo no remo e corrida

B)

WOD

4 rounds for max reps - 16'

40" plate GOH (45/25)

40" box jump

40" rest

40" SU

40" sit-up (butterfly)

40" rest

Rest 3'

4 rounds for max reps - 16'

40" K2E

40" DU

40" rest

40" sugado

40" push-up

40" rest