WOD 1º/11/2016 - terça-feira

A)

Warm-up

2 Tabatas - 8'

- air squat 2" insistências

- wrist pulse

- front squat (45/35)

B)

Strentgh & Conditioning - 10'

FRONT SQUAT

Heavy single 

*anotar a carga

EMOM - 2'

5 tall clean + power clean (45/35)

EMOM - 4'

2 power clean ⬆⬆⬆ a carga

EMOM - 4'

1 power clean ⬆⬆⬆⬆ a carga

EMOM - 6'

1 squat clean ⬆⬆⬆⬆ a carga

EMOM - 4'

2 clean pull

C)

WOD

AMRAP - 15'

200m run 

10 sumo deadlift high pull (95/65 - 75/55)

10 OHS

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ENDURANCE

A)

Warm-up 

400m run

+

20 step lunges

20 reverse lunges

20 lateral lunges

20 high kicks (salto com as pernas juntas)

20 high kicks unilateral (saci pererê) 

2 rounds

B)

Skill & drills

3 sets - suicide sprints

50m run

back run 10m

⬆⬇Back run 20m

⬆⬇Back run 30m

⬆⬇Back run 40m

* usar chapéu chinês

C)

WOD

1.000 m run

Rest 1'

400m run 

Rest 2'

1.000 m run

Rest 1'

400m run

*anotar o tempo de cada round