WOD 10/5/2017 - quarta-feira

A)

Warm-up - 12'

Dynamic mobility and activation 

3 rounds:

*Twisted Cross stretch 30"D / 30" E

*Wall slide 6 reps

*Y / T / W 6 reps cada

*Med ball hamstring curls 8/10 reps

*Back extension 10 reps

B)

Strength & Conditioning - 6'

*Single arm deadlift (DB ou KB) 6 reps cada lado

*Single arm row 6-8 reps cada braço 

3 rounds 

B1)

TABATA - 4'

* Footwork do split jerk

*Jerk balance (45/35)

B2)

Workout - 18'

A cada 1'30" (12 sets):

1 split jerk (construir carga)

C)

WOD 

AMRAP - 8'

4 snatches (135/85)

8 bar MU homens / 8 C2B mulheres 

12 T2B 

16 pistols