WOD 26/7/2016 - terça-feira

A)

Warm-up - 10'

5 rounds:

100m run 

8 row (remada serrote) p/ cada braço 

6 military presses p/ cada braço 

10 step-upson box with barbell - rack position

10 sit-ups v-up

30" L-sit hold

B)

Strength & Conditioning - 15'

3' = trabalhar footwork split jerk

EMOM - 6'

Saindo do rack 

1 split jerk (65% PR)

Atenção: aumentar a carga 70%,75%,80% e 85%

EMOM - 6'

2 jerk drive + 1 jerk (90% PR)

Deadlift - 12'

10 (55% PR)

10 (65%)

8 (75%)

6 (85%)

4 (85%)

C)

WOD

AMRAP - 15'

100m run

14 wall balls (20/14)

12 pull-ups 

6 HSPU

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ENDURANCE 

A)

Warm-up 

6' DU e variações

B)

Strength & Conditioning

30 power snatch (95/65)

For time

C)

WOD

30 wall balls

30 burpees 

1 milha run

30 wall balls

30 burpees

For time