WOD 12/12/2017 - terça-feira

A)

Warm-up

TABATA - 4'

Mountain climb

Rolinho

Wrist pulse

Air squat

+

TABATA - 4'

Wall ball L-sit wipers

Shoulder press opener (45/35)

Hang squat clean

Split jerk

B)

Strength & Conditioning

EMOM - 5'

1 squat C&J 

*Crescer carga até 65% de 1 RM C&J

B1)

Workout - 16'

A cada 2' (8 sets):

Set 1 e 2 == 75%

Set 3 e 4 == 80%

Set 5 == 85%

Set 6 == 90%

Set 7 == 95%

Set 8 == 95%+

C)

WOD

Workout - 18'

Max rep in 3' (3 rounds):

500m row

Max strict HSPU

Rest 3'

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ENDURANCE

A)

Warm-up - 6'

Praticar DU

B)

Preparar movimentos e carga p/ WOD 

C)

WOD

1.380m run

+

20 squat cleans (135/95)

20 box jump

20 walking lunges plate OH (45/25)

20 box jumps

20 squat cleans (95/65)

1.380m run

For time