WOD 25/4/2017 - terça-feira

A)

Warm-up - 10'

10-8-6:

PVC pass through

Reverse burpee pistol 

+

1' D/1' E

Mashing you pec 

Banded triceps stretch

Banded distracted pec stretch 

B)

Strength & Conditioning 

EMOM 8' (8 sets)

Snatch balance - construir um heavy single (sai do rack) 

B1)

Workout - 15'

A cada 1'30" (10 sets):

SNATCH - construir um heavy single 

*Heavy single é diferente de RM que é diferente de PR

C)

WOD 1

EMOM - 5'

3 pull-up + 2 C2B + 1 MU bar

WOD 2

EMOM - 6'

10 unbroken wall balls (20/14)

WOD 3

EMOM - 7'

20 DU + 8 push-ups

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ENDURANCE 

A)

Warm-up 

EMOM - 12'

1° min: 30 jumping jacks

2° min: 16 step lunges

3° min: 12 American swings 

4° min: 10 front squats (45/35)

B)

Conditioning WOD 

AMRAP - 3'

Max. burpee 

Rest 1'

AMRAP - 2'

Max. burpee

Rest 1'

AMRAP - 1'

Max. burpee 

*Anotar as quantidades de cada round separadamente 

C)

WOD 

AMRAP - 18'

10 front squats (95/65)

10 box jumps over

15 T2B 

200m run wall ball (20/14)