WOD 17/1/2017 - terça-feira

A)

Warm-up - 10'

50 walking lunges 

40 sit-ups (remador)

30 step-ups (degrau fora do box)

20 front squats (45/35)

10 jerks

B)

Strength & Conditioning 

EMOM - 10'

A cada 2':

5-6 front squats com 2" pausa (50% PR) 

EMOM - 8'

A cada 2':2 power clean + 1 jerk (construir carga)

*anotar carga final

EMOM - 8'A cada 2':

1 squat clean + 1 jerk (construir carga) 

*anotar carga final

C)

WOD 

15-12-9

Hang power clean (135/95)

Burpee over bar

For time

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ENDURANCE 

A)

Warm-up 

Mobility and activation to WOD

B)

Conditioning WOD 

Running clock - 30'

0----------10'

Max run (marcar voltas de 200m)

10'----------20'

21-18-15-12-9

Russian swing (24/20)

Gobblet squat (24/20)

20'----------30'

21-18-15-12-9

Sit-up butterfly 

Burpee jump bar (pull-up)

C)

WOD 

EMOM 15'

1° min: 15 cal row ou 100m run

2° min: 6 burpee + 6 pull-ups

3° min: 20 DU + 8 diamond push-ups

(WOD somente para quem vai participar do Open, caso contrário não precisam fazer)