WOD 4/11/2016 - sexta-feira

A)

Warm-up - 8'

2 rounds:

20 step lunges 

20 reverse lunges 

20 lateral lunges 

20 shoulder presses opener (45/35)

B)

Strength & Conditioning - 6'

3 rounds:

6 a 10 C2B pull-ups 

*Preservar a qualidade do movimento

Jerk balance - 6'

3 rounds:

3 rep jerk balance com ênfase no footwork 45-35

Split jerk

EMOM - 8'

Saindo do rack

1 Split jerk (75% a 85% PR)

Back squat - 10'

5 (80% PR) 

3 (85%)

1 (90%)

10 (60%)

C)

WOD

EMOM - 14'

1° min: 1 hope climb ou 3 wall climbs 

2° min: 10 push presses (115/75)

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ENDURANCE

A)

Warm-up 

TABATA - 4'

Back squat PVC

Good morning PVC

Back squat (45/35)

Good morning (45/35)

200m run 

TABATA - 4'

OHS Pvc

Sot press PVC

OHS (45/35)

Sot press (45/35)

B)

Strength & Conditioning

AMRAP - 6'

10 OHS (95/65)

10 pull-ups

C)

WOD

1.400m run 

50 wall balls (20/14)

700m run

35 wall balls 

320m run 

20 wall balls 

For time