sábado, 9 de setembro de 2017

WOD 15/9/2017 - sexta-feira

A)
Warm-upTABATA - 4'
PVC pass thru
PVC good morning
PVC OHS
Rolo
+
TABATA 4' (45/35)
Snatch push press
Snatch balance
Drop snatch
OHS

B)
Strength & ConditioningWorkout - 6'
A cada 2' (3 sets):
3 snatches pull + 3 power snatches + 3 OHS
B1)
Workout - 6'
A cada 2' (3 sets):
2 snatches pull + 2 power snatches + 2 OHS

B2)
Workout - 6'
A cada 2' (3 sets):
1 snatch pull + 1 power snatch + 1 OHS

B3)
Workout - 6'
A cada 2' (3 sets):
BACK SQUAT
8 (70% RM)
*Sai do rack
C)
WOD
200m run
7/5 ring MU
10 push presses (135/95)
10 OH step lunges (135/95)
3 rounds for time

---------------------------------------------------------------------------------------------------------------

ENDURANCE

A)
Warm-up- 10'50 jumping jacks
40 sit-ups (remador)
30 air squats
20 mountain climbs
10 reverse burpees

B)
Strength & Conditioning 15'5 rounds for time
20 american swings (24/16)
10 DB front squats (55/35)
10 ring rows

C)
WOD2' max cal row
2' rest2' max burpee box jump
2' rest2' max jumping lunge
2' rest2' max DU
2' rest+
500m run for time
*Anotar cada round e o tempo dos 500m

Nenhum comentário:

Postar um comentário