WOD 26/8/2016 - sexta-feira

A)

Warm-up - 6'

Dynamic mobility and activation

*30" banded lat strech (cada lado)

*30" pec stretch 

*30" PVC pass through 

*30" PVC OHS 

+

3 rounds - 6'

Rosca bíceps

3x 10 (5 cada lado)

Tríceps extension (coice) 

3x 10 (5 cada lado)

B)

Strength & Conditioning 

EMOM - 6'

2 SNATCH BALANCE (construir carga 50% PR ⬆⬆⬆)

EMOM - 14'

A cada 2 min:

1 snatch high pull + 1 power snatch + 1 OHS (70% PR)

C)

WOD

"HOLLEYMAN"

5 wall balls (20/14)

3 stricts HSPU

1 power clean (225/155 RX - 185/135 SC)

30 rounds

For time

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ENDURANCE 

A)

Warm-up 

5' DU

5' row

5' run

B)

Dynamic mobility and activation

C)

WOD

50-40-30-20-10

Burpee

Wall ball

Sit-up (v-up)

100m run entre os rounds

Time cap: 25'