WOD 7/6/2016 - terça-feira

A)

Warm-up

EMOM - 12'

1° min: 20 KB hip bridges (20/14)

2° min: 10 banded lateral walks 10 (cada lado)

3° min: 10 good morning (45/35)

4° min: 20 russian swings 

B)

Strength & Conditioning - 20'

1 RM deadlift

8 (40% PR)

5 (60%)

3 (70%)

1 (80%)

1 (90%)

1 (100% RM antigo)

1 (102%-105%)

C)

WOD 

AMRAP em 5 séries de 30" cada

- one hand KB OHS (24/16)

- box jump

- SOH (155/105)

- KB swing (24/16)

1' rest entre cada série

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ENDURANCE

A)

Warm-up

PVC Pass through + OHS 2" insistência 10-8-6

+

TABATA alternado - 4'

- OHS (45/35)

- good morning

- back shoulder press snatch grip

- front squat

B)

Strength & Conditioning - 10'

- hang squat snatch (heavy single)

C)

WOD

200m run

20 burpees 

200m run

18 burpees 

200m run

16 burpees 

200m run

14 burpees 

200m run

12 burpees 

200m run

10 burpees 

200m run

8 burpees 

200m run

6 burpees 

200m run 

4 burpees 

200m run 

2 burpees 

For time