WOD 14/3/2017 - terça-feira

A)

Warm-up

TABATA - 8'

Air squat 

T spine pulse 

Wrist pulse 

Muscle clean (45/35)

B)

Strength & Conditioning 

EMOM - 12'

A cada 1'30:

1 clean from below knee (usar blocosse possível)

*sair abaixo do joelho e receber agachando

Set 1 e 2: 60%-65% PR clean 

Set 3 e 4: 70%-75%

Set 5 a 8: 80%-85%

EMOM - 5'

1 + 1 clean pull (100% PR)

C)

WOD 

EMOM - 20'

A cada 5': 

200m run ou 250m row

10 thrusters (115/75)

40 DU 

5 thrusters 

20 DU

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ENDURANCE 

A)

Warm-up

400m jog

+

a) skip - backwards

b) skip - High knee laterally

B)

Skills and drills 

Falling into wall drill 

Jump rope with forward moviment drill

+

50m sprint 50% effort

30" rest

50m sprint 60% effort 

30" rest

50m sprint 70% effort 

30" rest

50m sprint 80% effort 

C)

WOD 

2 a 3 rounds

800m run

Rest 2 ' 

*anotar tempo final + número rounds