WOD 19/5/2017 - sexta-feira

A)

Warm-up 

TABATA - 4'

Air squat 

Kipping pull-up 

Handstand hold

Mountain climber 

+

TABATA - 8'

Back squat (45/35)

Pull-up butterfly 

Good morning 

HSPU déficit (2× 25lb ♂/ 1×45♀)

B)

Strength & Conditioning - 15'

Front squat

Set 1 - 5 (55% PR)

Set 2 - 3 (65%)

Set 3 - 1 (75%)

Set 4 - 1 (85%)

Set 5 - 1 (90%)

Set 6 - 1 (95%)

Set 7 - 3 

C)

WOD 

1500m run (3x 460m + 200m)

25 SOH (95/65)

1000m run (2×460m) 

20 SOH (105/75)

500m run (1x 460m) 

15 SOH (135/95)

Time cap: 30'

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ENDURANCE 

A)

Warm-up 

TABATA - 4'

Dog stretch 

Mountain climber 

Scapular push-up

Kipping pull-up 

200m run 

TABATA - 4'

Power clean (45/35)

Biceps curls 

Russian swing 

Kipping pull-up (repete)

B)

Strength & Conditioning 

Workout - 10'

A cada 2' (5 sets)

Power clean 2. 2.2 (135/95)

*Rest max 10" entre os doubles 

C)

WOD 

Workout - 15'

A cada 5' (3 sets):

100 DU

30 American swings (24/16)

15 pull-ups 

*Anotar cada round