WOD 17/2/2017 - sexta-feira

A)

Warm-up

2 rounds:

50m farmer walk (unilateral KB)

100m sprint 

50m farmer walk (unilateral KB)

10 shoulder presses (45/35)

+

5'

Squat jerk (aumentar carga de leve)

B)

Strength

EMOM - 6'

2 squat jerks (carga livre) 

C)

WOD

"Open 15.4"

3 HSPU

3 Cleans (RX 185/125 - Scale 135/80)

6 HSPU

3 Cleans 

9 HSPU

3 Cleans

12 HSPU

6 Cleans 

15 HSPU

6 Cleans 

18 HSPU

6 Cleans 

21 HSPU

9 Cleans 

*Anotar o round que parou

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ENDURANCE

A)

Warm-up - 10'

Em duplas:

Swing russo

5-10-15

B)

WOD

1.600m run

25 goblet squats (24/16)

25 jump squats

2 rounds for time