WOD 25/7/2017 - terça-feira

A)

Warm-up

AMRAP - 5'

10 PVC pass through

8D/8E shoulder presses (DB/KB)

50m waiter walk DB ou KB 25mD/25mE

B)

Strength & Conditioning

Split jerk - 8'

Construir 1 heavy single

B1)

Workout - 4'

A cada 2' (2 sets):

3 clean pull + 3 power clean + 3 front squats + 3 push jerk (55%-60% RM C&J)

B2)

Workout - 4'

A cada 2' (2 sets):

2 clean pull + 2 power clean + 2 front squats + 2 push jerk (65%-70%)

B3)

Workout - 8'

A cada 2' (4 sets):

1 clean pull + 1 power clean + 1 front squat + 1 push jerk (75%-80%)

C)

WOD

3' max russian swing (32/24)

2' rest

3' max cal row

2' rest

3' max wall ball (30/20)

2' rest

3' max thruster (95/65)

2' rest

3' max DU

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ENDURANCE 

A)

Warm-up

TABATA - 4'

PVC pass through

DU

Burpee

Hollow rock

EMOM - 6'

1° min: 5 clean high pull + 5 power clean (45/35)

2° min: 5 shoulder presses opener + 5 push jerk

B)

Preparar movimentos e carga WOD

C)

WOD

400m run

9 C&J (135/95)

3 rounds

Rest 3'

400m run

6 C&J (155/105)

3 rounds

Rest 3'

400m run

3 C&J (185/135)
3 rounds

*Marcar o tempo de cada round