WOD 16/5/2017 - terça-feira

A)

Warm-up - 6'

10 wrist pulse 

10 wrist stretch version 1

10 scapular push-ups

10 push-ups 

10 sit-ups (v-up) 

10 jump squats 

2 rounds 

+

EMOM - 8'

1° min: 40 DU 

2° min: 16 handstand thigh taps

B)

Strength & Conditioning 

Workout - 6'

A cada 2' (3 sets):

3 high hang clean + 3 front squats (55% do RM)

B1)

Workout - 6'

A cada 2' (3 sets):

2 hang clean + 2 front squats (65%)

B2)

Workout - 9'

A cada 1'30" (6 sets):

1 hang clean + 1 front squats (75%)

C)

WOD 

Workout - 20'

A cada 5' (4 sets):

200m run 

10 burpees box jump over 

10 KB snatches (24/16)

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ENDURANCE 

A)

Warm-up - 10'

3 rounds:

60 SU 

30 step lunges 

10 mountain climbers

B)

Conditioning WOD 

AMRAP - 4'

400m run 

Max burpee 

Rest 3'

AMRAP - 4'

400m run 

Max box jump 

Rest 3'

AMRAP - 4'

400m run 

Max burpee box jump 

C)

WOD 

150 OH step lunges (45/35 plate)

*Toda vez que parar = 10 jump squats

Time cap: 12'