WOD 27/9/2016 - terça-feira

A)

Warm-up 

TABATA - 4'

PVC pass through

Lunge + thoracic rotation

Banded good morning 

Mountain climber

+

TABATA - 4' (45/35)

Shoulder press opener

Deadlift

Split jerk

Squat clean

B)

Strength & Conditioning

EMOM - 9' (60% jerk e subir carga)

1 power clean + 1 front squat + 1 split jerk

DEADLIFT - 10'

10 (50% PR)

10 (60%)

10 (65%)

10 (70%)

C)

WOD

EMOM - 15'

A cada 5 min:

400m run 

12 T2b 

10 wall balls (30/20)

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ENDURANCE 

A)

Warm-up 

TABATA - 4'

Gobblet squat 

Step-up box

B)

Movimentos do treino

C)

WOD

20/18/16/14/12/10 

Russian swing

Box jump

Burpee

Wall ball

(time cap: 35')