WOD 30/8/2017 - quarta-feira

A)

Warm-up

AMRAP - 5'

10 PVC pass through

8D/8E DB/KB shouder presses

50m waiter walk (DB/KB - 25mD/25mE)

B)

Strength & Conditioning

AMRAP - 5'

6 DB thrusters (45/25)

12 sit-ups (V-Up)

B1)

Split jerk - 8'

Achar 1 heavy single

B2)

Workout - 4'

A cada 2' (2 sets):

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

B3)

Workout - 4'

A cada 2' (2 sets):

2 clean pull + 2 power clean + 2 front squats + 2 push jerks (65%/70%)

B4)

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