WOD 1º/8/2017 - terça-feira

A)

Warm-up

TABATA - 8'

Death march (DB/KB)

Reserve snow angel

American swing 

Strict pull-up

B)

Strength & Conditioning

EMOM - 3'

3/4 jerk balance (45/35)

B1)

Workout - 6'

A cada 2' (3 sets):

2 C&J (80%)

B2)

Workout - 8'

A cada 2' (4 sets):1 C&J (90%)

C)

WOD

AMRAP - 20'

3 bar MU

5 power clean (185/135)

7 box jumps over

----------------------------------------------------------------------------------------

ENDURANCE

A)

Warm-up

4' DU e variações (knee-up/running/twist)

+

TABATA - 4'

Front squat (45/35)

Front squat hold

B)

Strength & Conditioning - 18'

Front squat

Set 1, 2, 3 e 4 = 3 (70%)

Set 5 e 6 = 2 (80%)

Set 7 e 8 = 1 (90%)

C)

WOD

1.600m run (2x 700m + 200m)

150 DU

50 burpees

800m run (2x 400m)

100 DU

35 burpees

400m run (2x 200m)

50DU

20 burpees

For time