WOD 17/4/2018 - terça-feira

A)

Warm-up

Tabata - 4'

PVC pass through 

Mountain climb 

Jumping jack 

Wrist pulse 

Tabata - 4' 

T spine pulse 

Kipping on ring MU 

Psoas pulse D 

Psoas pulse E 

B)

Strength & Conditioning 

EMOM - 5'

1 a 3 rings MU 

B1)

Front squat - 12'

1 front squat (chegar a 95% RM) 

C)

WOD 

3 rounds for time: 

500m row ou 320m run (percurso piscina) 

15 thrusters (95/65)

15 lateral burpees over bar 

15 pull-ups 

Rest 3'

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ENDURANCE 

A)

Warm-up 

30 jumping jacks 

25 sit-ups (remador)

20 step lunges 

15 push ups 

10 kipping pull-ups 

2 rounds 

B)

Strength & Conditioning 

EMOM - 8':

1° min: 12 DB snatches (50/35)

2° min: 12 burpees

C)

WOD 

50 DU 

15 box jumps over 

20 one arm DB OH step lunge (50/35)

15 T2B 

3 rounds