WOD 5/5/2017 - sexta-feira

A)

Warm-up 

10-8-6:

*Squat banded pass through 

*4 point scapular retraction 

*Plank KB drag through for true scapular strentgh 

*Shoulder press opener (45/35)

+

TABATA - 4'

45/35

Front squat 2" pause

Split jerk 

B)

Strength & Conditioning - 15'

C&J - construir um heavy single

C)

WOD 

EMOM - 21'

1° min: 2 rope climbs 

2° min: 3 burpees box jump over + 3 GOH (155/115)

3° min: 5 burpees + 8 T2B

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ENDURANCE

A)

Warm-up - 12'

200m run + 20 air squats + 10 shoulder presses (45/35)

400m run + 25 air squats + 10 shoulder presses

600m run + 30 air squats + 10 shoulder presses

B)

Strentgh & Conditioning

Workout - 10'

A cada 2':

10 push presses (95/65)

+

8 back squats

+

6/4 strict pull-ups

C)

WOD

AMRAP - 15'

12 thrusters (95/65)

10 push-ups hand release

30 walking lunges