WOD 31/1/2017 - terça-feira

A)

Warm-up 

Tabata - 4'

PVC pass through

Wrist pulse 

Reverse burpee 

T spine pulse 

+

200 m run 

+

Tabata - 4'

Squat clean (45/35)

Jerk

B)

Strength & Conditioning 

EMOM - 6'

3-4 front squats (2" pause) 

*Construir carga (anotar carga final)

EMOM - 8'

1 power clean + 1 jerk

*Construir carga (anotar carga final)

EMOM - 8'

1 squat clean + 1 jerk 

*Construir carga (anotar carga final)

EMOM - 4'

2 clean pull (100% PR) (anotar carga)

C) 

WOD 

2 rope climbs 

4 squat clean (185/125)

3 rounds for time 

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ENDURANCE 

A)

Warm-up 

1' assault bike (anotar calorias)

(enquanto um pedala, os outros correm)

B)

Strength & Conditioning 

3 rounds:

10 barbell floor presses (95/65)

10 OH step lunges (95/65)

10 pendlays row (95/65)

C)

WOD 

EMOM - 24'

A cada 6 min:

200m run 

40 DU 

20 HSPU