WOD 21/7/2017 - sexta-feira

A)

Warm-up

EMOM - 9'

1° min: 12 air squats 

2° min: 6-8 strict pull-ups 

3° min: 30 hollow rocks 

+

EMOM - 6'

1° min: 10/10 remadas curvadas 

2° min: 6/6 elevações laterais 

3° min: 10 triceps extensions

B)

Strength & Conditioning 

Workout - 6'

A cada 2' (3 sets):

8 back squats (65% PR)

B1)

Workout - 6'

A cada 2' (3 sets):

8 stiff deadlifts (75% clean)

C)

WOD 

EMOM - 24' (8 sets)

1° min: 10 C2B 

2° min: 6 alternating front rack reverse lunges (135/95)

3° min: 6 burpees over bar + 20 DU 

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ENDURANCE 

A)

Warm-up

TABATA - 4'

Mountain climb 

Dog stretch 

+

TABATA - 4'

Back squat (45/35)

Good morning (45/35)

B)

Strength & Conditioning - 15'

Back squat (6 sets)

Set 1 = 5 (70%-75%)

Set 2 = 3 (75%-80%)

Set 3 = 2 (80%-85%)

Set 4, 5 e 6 = 1 (85%-90%)

C)

WOD 

400m run

30 pull-ups

10 wall balls (20/14)

320m run 

20 box jumps

10 wall balls

200m run

10 T2B 

10 wall balls

Time cap: 15'