WOD 24/4/2018 - terça-feira

A)

Warm-up 

Tabata - 4'

PVC pass through 

T spine pulse 

Mountain climb 

Rolinho 

Tabata - 4'

Snatch push press 

SOT press

B)

Strength & Conditioning 

Workout - 6'

A cada 1'30 (4 sets):

2 snatch balance (construir carga)

*Sai do rack 

B1)

Workout - 12'

A cada 2' (6 sets):

1 snatch lift off + 1 squat snatch (construir carga) 

C)

WOD 

4 rounds:

10 cal row 

12 DB thrusters (45/25) 

200 m run 

Rest 2'

*Anotar cada round 

-------------------------------------------------------------------------------------------------------

ENDURANCE 

A)

Warm-up 

Tabata - 4' 

Jumping jack 

Mountain climb 

Sit-up (V-Up) 

Kipping pull-up 

Tabata - 4'

Back squat (45/35)

Frog stretch hold

B)

Strength & Conditioning - 15'

Back squat 

6 (60% RM)

6 (70%)

4 (75%)

4 (80%)

2 (85%)

1 (90%)

1 (95%)

C)

WOD 

Workout - 20'

A cada 5' (4 sets):

50 DU

15 T2B 

100m run

12 DB snatches (50/35)