WOD 31/10/2017 - terça-feira

A)

Warm-up

EMOM - 12'

1° min: 45" hollow rocks

2° min: 10 back squats (45/35)

3° min: 6D/6E biceps curls 

4° min: 6D/6E triceps extensions

EMOM - 5'

100m sprint

B)

Strength & Conditioning - 15'

Back squat

Set 1 == 3 (80% PR)

Set 2 == 2 (85%)

Set 3 == 1 (90%)

Set 4 == 3 (85%)

Set 5 == 2 (90%)

Set 6 == 1 (95%)

C)

WOD

AMRAP - 10'

5 man makers (MM*) (DB 55/35)

10 pull-ups

15 box jumps

*MM = push-up/row left/row right/power clean e push press

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ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 100m run

2° min: 10 step-ups

3° min: 10 thrusters (45/35)

B)

Conditioning WOD

Em duplas:

AMRAP - 30'

400m run (casinha da moto)

30 box jumps

30 wall balls (14/20)

*Atleta 1 corre enquanto atleta 2 faz box jump

Atleta 2 corre enquanto atleta 1 faz wall ball

(= 1 round)