WOD 12/1/2018 - sexta-feira

A)

Warm-up

EMOM - 8'

1° min: 30 hand plank shoulder taps

2° min: 10 mountain climbs + 5 rolinhos

3° min :10 wrist pulses + 10 good mornings (45/35)

4° min: 5 GOH (45/35 65/55 85/75)

B)

Strength & Conditioning

30'': max GOH (185/135)

Rest 30"

30'': max GOH (165/115)

Rest 30"

30'': max GOH (155/105)

Rest 30"

30'': max GOH (135/95)

*montar as barras RX/scaled, sair em baterias até todos passarem pelas 4 cargas

C)

WOD

40 wall balls (20/14)

30 C2B

20 HSPU deficit (H: 45+45 / M: 45+25 c/ abmat)

30 C2B

40 wall balls

For time

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ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 5 dog stretches + 10 mountain climbs

2° min: 5 rolinhos + 5 candlestick roll to squat

3° min: 10 air squats + 10 kipping pull-ups

4° min: 10 cossack squats

B)

Strength & Conditioning - 18'

Workout - 18'

A cada 6' (3 sets):

400m run (2x 200m)

10 box jumps over

12 T2B

C)

WOD

4 rounds:

10 DB snatches (55/35)

20 wall balls (20/14)

10 HSPU

Time cap: 12'