WOD 15/5/2018 - terça-feira

A)

Warm-up 

Tabata - 4'

• PVC pass through 

• Wrist pulse 

• T spine pulse 

• Hollow rock 

A1)

2 rounds - 6'

• 100m run 

• 10 air squats 

• 10 push-ups 

• 10 squat clean & split jerks 

*1° round: 45/35 /// 2° round: 75/55

B)

Strength & Conditioning 

EMOM - 6'

1 squat clean & split jerk

*Chegar a 75% do RM 

B1)

Workout - 10'

A cada 2' (5 sets):

1 squat clean & split jerk

*Chegar a 85% do RM 

C)

WOD 

2 rounds:

300m row

10 power snatches (95/65)

30 DU 

4 rings MU

Rest 5'

2 rounds:

200m run 

10 thrusters (95/65)

8 burpees facing bar

4 bar MU 

*Anotar o tempo dos rounds descontando os 5' rest e o tempo do 1° 

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ENDURANCE

A)

Warm-up 

EMOM - 12'

• 3 a 6 strict pull-ups 

• 30" hollow rocks 

• 30" handstand hold 

B)

Strength & Conditioning 

Workout - 20'

A cada 2' (10 sets):

Construir um heavy complex = 1 hang power clean + 1 power clean 

C)

WOD 

100 DU 

20 KB front rack walking lunges (10 passos segurando o KB no braço direito/volta 10 no 

squerdo)

1.000m row 

20 KB front rack walking lunges

1.000m run 

*Usar 1 KB (24/16)