WOD 18/4/2017 - terça-feira

A)

Warm-up 

TABATA - 8'

Step lunge

Candlestick roll to pistol squat 

Wrist pulse 

T spine pulse 

+

TABATA - 4'

Squat clean (45/35)

Jerk

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30" (6 sets)

1 front squat (construir carga até 95% PR) 

B1)

Workout - 10'

A cada 2' (5 sets)

1.1.1 C&J (construir 1 heavy triple) 

obs.: 1.1.1 = não pode dar + que 10 seg de intervalo entre as reps

B2)

Workout - 6'

A cada 2' (3 sets)

1 C&J (carga q terminou o heavy triple)

B3)

Workout - 6'

A cada 2' (3 set

3 C&J (80% heavy triple)

*barbell cycling

C)

WOD 

9-7-5

MU 

Squat snatch (115/75)

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ENDURANCE

A)

Warm-up 

50 split jacks 

40 air squats

30 sit-ups butterfly 

20 thruster (45/35)

10 burpees touch bar 

B)

Strength & Conditioning 

AMRAP - 4'

6 FS (115/75 RX - 95/65 SC)

12 box jumps

Rest 4'

AMRAP - 4'

12 FS (95/65 RX - 75/55 SC)

6 box jumps 

C)

WOD 

400m run

30 wall balls (20/14)

10 pull-ups

20 wall balls

15 pull-ups

10 wall balls

20 pull-ups

400m run 

For time