WOD 9/1/2018 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 5 dog stretches + 10 mountain climbs

2° min: 5 rolinhos + 10 wrist pulses

3° min: 5 front squats + 5" front squat hold

*cargas FS: 45/35 # 65/55 # 85/75

B)

Strength & Conditioning - 20'

2 front squats

Set 1 e 2 === 75%

Set 3 e 4 === 80%

Set 5 ====== 85%

Set 6 ====== 90%

C)

WOD

For time

50 cal row ou 700m run ou 40 cal bike

100 DB front rack lunges (55/35)

15 bar MU (adaptações: 20 C2B/25 pull-ups/30 push-ups hand release

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ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 30 jumping jacks + 10 air squats

2° min: 20 sit-up V-up + 5 rolinhos

3° min: 45" plank

4° min: 5 shoulder presses + 5 push presses (45/35)

B)

Preparar movimentos e carga p/ WOD

C)

WOD

15 box jumps

15 push presses (115/75)

1.000m run (2× 460m + 100m) ou 1.200m row

15 push presses

15 burpees box jump over

1.000m run

15 burpees

Time cap: 30'