WOD 22/9/2017 - sexta-feira

A)

Warm-up

TABATA - 8'

PVC good morning

Deadlift (45/35)

Rosca bíceps alternada com halteres

Tríceps testa com DB (deitado no chão)

B)

Strength & Conditioning - 15'

DEADLIFT

Set 1 = 8 (55%)

Set 2 = 6 (65%)

Set 3 = 4 (75%)

Set 4 = 2 (85%)

Set 5 = 2 (90%)

Set 6 = 2 (90%+)

B1)

EMOM - 9' 

1° min: 4 burpees box jump over + 4 DB thrusters (45/25)

2° min: 4 burpees box jump over + 4 strict HSPU

3° min: 4 burpees box jump over + 20 DU

C)

WOD

6 DB thrusters (55/35)

6 HSPU

30 DU

6 burpees box jump over

5 rounds for time

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ENDURANCE 

A)

Warm-up - 15'

2 rounds:

30 jumping jacks

30 speed climbs

20 passos DB death march

20 mountain climbs

+

3 rounds:

30 russian swings (24/16)

20 push-ups

B)

Strength & Conditioning

Workout - 20'

A cada 2' (10 sets):

Set 1 e 2 = 2 power clean (60/65% RM clean)

Set 3 e 4 = 2 power clean (70/75%)

Set 5 e 6 = 2 power clean (80/85%)

Set 7 a 10 = 2 power clean (90%+)

C)

WOD

2 mile run

(4x 700m + 1x 400m)