WOD 7/3/2017 - terça-feira

A)

Warm-up

TABATA 8'

PVC pass through 

PVC good morning 

Shoulder press opener (45/35)

Deadlift (45/35)

B)

Strength &Conditioning - 12'

*construir carga 2 RM push press (sai do rack)

C)

WOD

EMOM - 30'

A cada 10':

400m run 

15 deadlifts (185/135)

10 HSPU 

400m run 

------------------------------------------------------------------------------------

ENDURANCE

A)

Warm-up

5' run

+

TABATA - 4'

Lateral lunge

Jump squat

+

TABATA - 4'

Hollow Rock 

DU/SU

B)

Skills and drills 

100m sprint 60%

Rest 45"

100m sprint 70%

Rest 45"

100m sprint 80%

Rest 45"

100m sprint 90%

C)

WOD 

7' run + 3' jog (descanso ativo)

2 rounds