WOD 28/3/2017 - terça-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

- t spine

- psoas pulse

- wrist pulse 

- hamstring pulse (lacrose ball)

- pec smash

- leg reach

*Pode fazer 30"

B)

Strength & Conditioning 

EMOM - 8'

1° min: 8D/8E single arm (DB/KB)

2° min: 50'' chinese plank

EMOM - 12'

2 push presses

*iniciar leve e crescer carga

*anotar carga final

C)

WOD 

Workout 25'

A cada 5':

200m run or 300m row

50 DU 

10 strict pull-ups 

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ENDURANCE

A)

Warm-up 

460m run 

50 jumping jacks 

40 step lunges

30 sit-ups butterfly 

20 hollow rocks 

10 reverse burpees 

B)

Strength & Conditioning 

10/10 pendlay row (KB/DB)

10 bench presses KB/DB)

10 strict pull-ups

10 shoulder presses

*Não é unilateral 

4 rounds

C)

WOD 

700m run 

3 rounds:

10 thruster (115/75 RX - 75/55 SC)

10 box jumps over

10 American swings (24/16)

700m run 

For time