WOD 15/12/2017 - sexta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

T spine pulse

Rolinho

Hollow rock

TABATA - 4'

Kipping on ring MU

Mountain climb

Air squat

Frog stretch

B)

Strength & Conditioning

MU Density - 5'

90" of rng MU

Rest 1'

60" of ring MU

Rest 1'

30" of ring MU

*Anotar cada round individualmente

*Adaptação: C2B

B1) 

BACK SQUAT - 20'

Set 1 ===== 5 (65%)

Set 2 ===== 4 (70%)

Set 3 ===== 3 (75%)

Set 4 ===== 2 (85%)

Set 5/6/7 == 1 (90%+)

C)

WOD

AMRAP - 6'

8 power clean (135/95)

8 SOH (135/95)

50 DU

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ENDURANCE

A)

Warm-up

TABATA - 4'

Squat

Spraw

Front squat c/ barra

Shoulder press

B)

Strength & Conditioning - 15'

Back squat

3-3-3 (75%)

2-2-2 (85%)

C)

WOD

400m run

35 burpees box jump over

35 push presses (95/65)

25 burpees over bar

25 squat clean (95/65)

15 burpees

15 clusters (95/65)

400m run

Time cap: 30’