WOD 2/5/2017 - terça-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

5' mobilidade peito: lacrose / elástico 

+

1 round:

10 inchworms + 10 scap push-ups + 10 press-ups

B)

Strength & Conditioning - 10'

3 rounds: 

10 DB skull crushers 

10 bent over dumbbell rows 

10 ring hamstring curls

B1)

Construir heavy double - 10'

Bench press

C)

WOD 

Workout - 25'

A cada 5' (5 sets):

500m run

(460m + 40m)

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ENDURANCE

A)

Warm-up 

30 jumping jacks 

30 push-ups

30 step lunges

30 sit-ups (remador)

30 push presses (45/35)

30 back squats (45/35)

30 burpees 

30 DU

B)

Preparar movimentos e carga WOD

C)

WOD 

400m run

21 hang power cleans (115/85)

21 pull-ups 

300m run 

15 hang power snatches (115/85)

15 T2B 

200m run 

9 C&J (115/85)

9 front squats 

100m run

3 OHS 

3 rope climbs 

For time