WOD 6/10/2017 - sexta-feira

A)

Warm-up

EMOM - 6' (2 sets):

1° min: 10 hollow rocks + 10 diamond push-ups

2° min: 45" noses to wall handstand hold

3° min: 6 reverses burpee pistol

+

EMOM - 9' (3 sets)

1° min: 150m row

2° min: 15 russian swings (24/16)

3° min: 10 lateral box step over

B)

Strength & Conditioning

Workout - 18' (6 sets):

Em 2': max bar MU em 45"

Em 2': max HSPU déficit em 45" (45+25 ⚦ / 25+25 ♀)

Em 2': 16 alternating pistols

C)

WOD

EMOM - 16' (4 sets)

1° min: 35 DU

2° min: 10 american swings (32/24)

3° min: 10 box jumps over

4° min: rest

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ENDURANCE 

A)

Warm-up

AMRAP - 10' (em duplas)

10 gobblet squats

5 burpees

*um faz e o outro descansa

B)

Strength & Conditioning - 15'

5 rounds:

8 back squats (135/95)

Max strict supinated grip pull-up

*anotar o somatório das pull-ups

*back squat pode sair do rack

C)

WOD

500m row

30 wall balls (20/14)

15 T2B

Rest 4'

500m row

30 wall balls (20/14)

15 T2B

*anotar o tempo dos rounds separados e diminuir os 4' de rest