WOD 15/8/2017 - terça-feira

A)

Warm-up - 6'

2 rounds:

10 PVC pass through

10 PVC good mornings

10 mountain climbs

5 reverse burpees

5 front squats (45/35)

5 shoulder press opener (45/35)

TABATA - 4'

Power clean (45/35)

Push jerk

Squat clean

Split jerk

B)

Strength & Conditioning

Workout - 12'

A cada 2' (6 sets):

1 power clean + 1 push jerk + 1 squat clean + 1 split jerk

*iniciar com 60% do PR C&J

*aumentar de acordo com a boa técnica

B1)

Workout - 8'

A cada 2' (4 sets):

1°: 12 thrusters (95/65) + 5 burpees over bar

2°: 10 thrusters (115/75) + 5 burpees over bar

3°: 8 thrusters (135/95) + 5 burpees over bar

4°: 6 thrusters (155/105) + burpees over bar

C)

WOD

AMRAP - 5'

5 front squats (155/105)

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ENDURANCE 

A)

Warm-up

TABATA - 4'

Jumping jack

Sit-up (remador)

Back extension

Deadlift (KB 20/14)

TABATA - 4'

Russian swing 

Dog stretch

Mountain climb

Kipping pull-up

B)

Preparar movimentos e carga WOD

C)

Partner WOD

AMRAP 20'

50 russian swings (24/16)

40 sit-up (V-Up)

30 wall balls (20/14)

20 hand release push-ups

10 pull-ups

200m run

*Enquanto um faz, o outro conta e descansa /// a corrida sempre juntos