segunda-feira, 17 de abril de 2017

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