WOD 24/10/2017 - terça-feira

A)

Warm-up

EMOM - 6'

1° min: 6 dog stretches + 6 rolinhos

2° min: 4 a 6 HSPU c/ pausa de 4 tempos na descida

+

EMOM - 4'

1 hang power clean + 2 squat clean + 1 split jerk (45/35)

B)

Strength & Conditioning

Workout - 12'

A cada 2' (6 sets):

1 hang power clean + 2 squat clean + 1 split jerk 

Sets 1 e 2 == 70% do jerk 

Sets 3 e 4 == 80%

Sets 5 e 6 == 85%

B1)

Workout - 8'

A cada 2' (4 sets):

1 clean pull + 1 C&J (90%)

C)

WOD

200m run

8 deficit HSPU (45lb mulheres / 55lb homens)

200m run

12 C2B

3 rounds for time

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ENDURANCE

A)

Warm-up

1 mile run (2x 700 m + 200m)

B)

Strength & Conditioning

8 deadlifts (225/155)

16 push-ups

20 american swings (24/16)

4 rounds for time

C)

WOD

500 m row

5 thrusters (135/95)

10 burpees over bar

3 rounds for time (rest 2' entre eles)

*Anotar tempo de cada round