WOD 21/11/2017 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 10 T spine extensions on foam roller + 10 T spine pulses

2° min: 10 kippings on ring

3° min: 3 front squats + 3 split jerks (45/35)

B)

Strength & Conditioning

Workout - 3'

A cada 30" (6 sets):

1 ring MU

B1)

Workout - 14'

A cada 2' (7 sets):

1 front squat + 1 split jerk (90%-95% RM C&J)

C)

WOD

3 rounds for time

500m row

3 MU

10 OH step lunges (135/95)

200m run

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ENDURANCE 

A)

Warm-up

EMOM - 8'

1° min: 10 step lunges + 3 burpees

2° min: 15 sit-ups (V-Up) + 3 reverse burpees

3° min: 30" hollow rocks

4° min: 30" back extensions

B)

Strength & Conditioning

Workout - 8'

A cada 2' (4 sets):

10 deadlifts (PC) + 10 gobblet step lunges (24/16)

B1)

EMOM - 6'

1° min: 15 american swings (24/16)

2° min: 10 HSPU

C)

WOD

5 rounds for time

200m run

10 C2B