WOD 24/1/2017 - terça-feira

A)

Warm-up 

TABATA - 8'

Hand stand kick-up to wall

Z press (DB)

Wall climb

DB bench press (close grip)

B)

Skills & Drills - 5'

6-8 Kipping HSPU 

C)

Strength & Conditioning 

EMOM - 7'

2 T&G deadlift (70% PR)

5' - preparar para o treino

D)

WOD 

AMRAP - 5'

3 snatches (135/95)

6 OHS 

9 C2B 

rest 2'

4 rounds:

250m row ou 200m run

20 unbroken wall balls (20/14)

rest 1'

*Anotar rounds individualmente 

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ENDURANCE 

A)

Warm-up 

5' jogging 

+

50m dog stretch 

50m lateral lunge D/E

Skills & Drills 

50m 

Charles angels drills 

Foot tapping drills

Running mechanics drills 

100m sprint (60% intensidade)

Rest 45"

100m (70%)

Rest 45"

100m (80%)

Rest 45"

100m (90%)

Rest 3'

C)

WOD 

1.200m run (moderado)

Rest 1'

400m run (forte)

Rest 2'

800m run (moderado)

Rest 1'

400m run (forte)

*Anotar os tempos dos 400m p/ comparar