WOD 19/12/2017 - terça-feira

A)

Warm-up

3 rounds:

10D/10E - Lateral leg swing (PVC)

10D/10E - Parallel leg swing 

5/5 - Alternate lateral lunge 

5/5 - Alternate reverse lunge

B)

Preparar movimentos e carga p/ WOD

C)

WOD

1 100m run

2 bar MU

3 DB thrusters (55/35)

4 burpees box jump

5 HSPU

6 C2B

7 American swings (32/24)

8 DB snatches (55/35)

9 T2B

10 DB OHS (55/35)

11 snatches (135/95)

12 man makers (55/35)

*Mecânica do WOD:

1 100m run

2 bar MU + 100m run

3 DB thrusters + 2 bar MU + 100m run

etc.

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ENDURANCE

A)

Warm-up

EMOM - 12’

1° min: 10 hollow rocks + 10 back extensions

2° min: 45" plank

3° min: 6 reverse burpees pistols

4° min: 150m row

B)

Strength & Conditioning

EMOM - 20' (5 sets)

1° min: 50'' max burpees

2° min: 50'' max push-up

3° min: 14 pistols

4° min: rest

C)

WOD

EMOM - 12' (3 sets)

1° min: 40 DU/80 SU

2° min: 20 T2B

3° min: 15 wall balls (20/14)

4° min: 15 pendlay rows (95/65)