WOD 20/10/2018 - sexta-feira

A)

Warm-up

EMOM - 9'

1° min: 5 back squats + 5 deadlifts (45/35)

2° min: 6 shoulder presses opener (35/45) + 6 split jerk sem carga

3° min: 3 jerk balance + 3 tall jerk (45/35)

B) 

Strength & Conditioning

EMOM - 15'

1 split jerk (70% a 80%)

C)

WOD

3 rounds:

10 deadlifts (245/185)

20 pull-ups

*Anotar o tempo

*Imediatamente iniciar o próximo

+

3 rounds:

20 wall balls (30/20)

20 T2B

*Anotar o tempo

*Imediatamente iniciar o próximo

+

100m farmer walk (55/35)

30 burpees box jump over

(anotar cada parcial/não precisa descontar o tempo das outras)

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ENDURANCE

A)

Warm-up

5' run

5' DU

5' row

B)

Strength & Conditioning - 8'

4 rounds:

25 american swings (24/16)

30" hollow rocks

B1)

Clean - 12'

Achar um heavy single do complex:

Hang power clean + squat clean

C)

WOD

3 rounds for time:

400m (2x 200m)

12 alternating DB snatches (45/25)