WOD 4/10/2016 - terça-feira

A)

Warm-up

3 rounds:

10 KB ankle mobility drill (cada lado)

10 Psoas pulse (cada lado)

15 Butterfly pulse

30" Front squat hold

B)

Strength -15'

5 rounds:

4-5 FS com 2" pause (carga livre)

5' p/ construir carga do treino

SNATCH (135/95 - 95/65)

C)

WOD

AMRAP - 14'

70 DU

7 Diamond push-ups

7 snatch

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ENDURANCE 

A)

Warm-up 

700m run

+

4 rounds

15 russian swings

10 sit-ups V-up

5 strict pull-ups

B)

Strength & Conditioning

Conditioning WOD

4 rounds:

200m run 

10 push-ups (115/75 - 95/65)

10 pendlay rows

10 deficit push-ups

Time cap: 12'

Strength WOD

EMOM - 6'

10 Deadlifts (225/155)

C)

WOD 

AMRAP - 8'

30 DU

15 back squats (95/65)

5 back push presses