quinta-feira, 27 de abril de 2017

WOD 28/4/2017 - sexta-feira

A)
Warm-up - 10'200m run
3 wall climbs
6 shoulder presses opener (45/35)
9 front squats (45/35)
3 rounds

B)
Strength & Conditioning Workout - 16'
A cada 2' (8 sets):
1 front squat + 1 split jerk (sai do rack)
Set 1 e 2: 70% PR C&J
Set 3 e 4: 75%-80%
Set 5 e 6: 80%-85%
Set 7 e 8: 85%-90%

C)
WOD 1AMRAP - 12'
200m run
15 thrusters (95/65)
5 MU

WOD 2AMRAP - 10'
2 rope climbs
20 OH step lunges (95/65)

WOD 3400m farmer walk - KB/DB (24/16)
For time
*2x percurso 200m

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ENDURANCE

A)
Warm-up3 rounds:
200m run
10 shoulder presses (45/35)
10 push-ups
20 sit-ups V-up

B)
Strength & Conditioning Workout - 9'
A cada 1'30" (6 sets):
1 push press + 1 push jerk (construir carga e sair do rack)

B1)
EMOM - 8'
1 power clean + 1 split jerk (iniciar com a carga que terminou o B / pode progredir carga)

C)
WOD
100 DU/300 SU
50 box jumps
50 burpees
50 wall balls (20/14)
For time

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