WOD 11/10/2016 - terça-feira

A)

Warm-up - 8'

TABATA - 4'

Partner assisted front rack stretch 

Psoas pulse (D /E)

+

3 rounds:

Lateral banded walk

B)

Strength & Conditioning - 12'

FRONT SQUAT (2" pause)

3-3-3-3-3-3-3-3 (75%-85% PR)

EMOM - 8'

Tall clean + front squat + jerk (construir carga)

EMOM - 6' a 8'

High hang clean + front squat (até 75% PR)

C)

WOD

AMRAP - 15'

5 stritc pull-ups

200m run (100m + 5 push-ups + 100m)

100m OH walking plate (45/25) - se descer a carga, faz 5 burpees

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ENDURANCE

A)

Warm-up 

TABATA - 4'

Dog strech 

Lunge with torax rotation

Speed climbing

Plank with scapular activation

B)

WOD

"Ivan the terrible"

50-40-30-20-10

DU

Alternating lunge

Push-up

Sit-up butterfly

For time