WOD 28/7/2017 - sexta-feira

A)

Warm-up

AMRAP - 10'

200m run

10D/10E bulgarian split squats

4 TGU (2D/2E)

20 cossack squats

B)

Strength & Conditioning

Workout - 9'

A cada 1'30" (6 sets):

Heavy complex: 2-position snatch (mid thigh + 2" below the knee)

*Construir carga

B1)

Workout - 18'

A cada 2' (9 sets):

Squat snatch

Sets 1, 2 e 3 = 3 (65%-70%)

Sets 4, 5 e 6 = 2 (75%-80%)

Sets 7, 8 e 9 = 1 (85%-90%)

C)

WOD

1.000m row ou 700m run

15D/15E single arms DB OHS (55/35)

7/5 MU

For time

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ENDURANCE

A)

Warm-up

AMRAP - 10'

200m run

10 KB swings unilaterais (10D/10E)

25m waiter walks (vai D/volta E)

10 burpees

B)

Preparar movimentos e p/ o WOD

C)

WOD

150 DU

50 T2B

75 wall balls (20/14)

1 mile run

For time