WOD 27/10/2017 - sexta-feira

A)

Warm-up

EMOM - 12' (3 sets):

1° min = 6 dog stretches +6 rolinhos

2° min = 30"D/30"E single arm hand plank 

3° min = 12 sit-ups V-Up

4° min = 5 a 10 strict T2B

EMOM - 8' (2 sets):

1° min = 6 snatch push presses (45/35)

2° min = 3 snatch balance + 3 snatch Drop

3° min = 3 power snatches + 3 OHS

4° min = 5 squat snatches

B)

Strength & Conditioning - 15'

Squat snatch

Construir um heavy single

C)

WOD

60 DU

15 T2B

10 push presses (135/95)

3 rounds for time

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ENDURANCE

A)

Warm-up

EMOM - 16' (4 sets):

1° min = 100m run

2° min = 10 cal row

3° min = 30 DU

4° min = 12 burpees

B)

Strength & Conditioning - 12' a 15'

Push press

Construir 1 RM

C)

WOD

Workout - 18'

A cada 6 minutes (3 sets):

400m run (casinha das motos)

20 push presses (115/75)

15 T2B