segunda-feira, 7 de agosto de 2017

WOD 8/8/2017 - terça-feira

A)
Warm-up
Running clock 10'
460m run
+
AMRAP
4 strict pull-ups
12 air squats

B)
Conditioning WOD
AMRAP - 5'
5D/5E single arm DB push presses (45/25)
10 sit-ups (V-Up)

C)
Strentgh - 16'
C&J
Workout - 16'
A cada 2' (8 sets):
Set 1 = 3 (60%)
Set 2 e 3 = 2 (70%)
Set 4 e 5 = 1 (75% a 80%)
Set 6 e 7 = 1 (80% a 85%)
Set 8 = 1 (90%)

D)
WOD
AMRAP - 6'
10 thrusters (135/95)
10 pull-ups
10 burpees over bar

Rest 3'

AMRAP - 6'
20 deadlifts (135/95)
20 push-ups hand release
20 T2B

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ENDURANCE 

A)
Warm-up
600 SU
+
4 rounds:
20 alternating reverse lunges
6/4 strict pull-ups

B)
Conditioning WOD
AMRAP - 10'
10 DB thrusters (45/35)
5 burpees

C)
WOD
EMOM - 12'
1° min: 5 thrusters (95/65) + 5 burpees
2° min: 10 pull-ups
3° min: 30 hollow rocks



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