segunda-feira, 3 de abril de 2017

WOD 4/4/2017 - terça-feira

A)
Warm-up
TABATA - 8'
PVC pass through 
DB Z press 
Snatch push press (45/35)
Hang power snatch (45/35)

B)
Strength & Conditioning 
Workout - 12'
A cada 2':
1-2 jerks

C)
WOD 
AMRAP - 4'
8 power snatches (135/95)
10 box jumps
 
Rest 4'

AMRAP - 4'
8 power snatches (115/75)
10 box jumps 

Rest 4'

AMRAP - 8'
10 push presses (95/65)
10 T2B 
10 hand release push-ups 

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ENDURANCE 

A)
Warm-up 
10-8-6-4
PVC pass through
PVC perna p/ frente e trás 
Dinamic plank
Jump squat 

B)
Strength & Conditioning
Workout - 6'
A cada 1'30":8 burpees touch bar
8 plates GOH (45/25)

EMOM - 8'
1° min: 10 T2B 
2°min: 15 gobblet squats (24/16)

C)
WOD 
AMRAP - 12'
6 power clean (135/95)
12 box jumps
18 jumping lunges

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