WOD 7/5/2018 - segunda-feira

A)

Warm up

Tabata - 4'

PVC pass through

Alternating reverse lunge

Push-up (tempo: 2×2)

Hollow rock

B)

Strength & Conditioning - 12'

3 rounds:

Workout 30" on 30" off:

American swing (24/16)

DU

Bilateral DB push press (45/25)

Push up

B1)

BACK SQUAT - 15'

• Set 1 ======= 4 (60%)

• Set 2 ======= 3 (70%)

• Set 3 ======= 2 (75%)

• Set 4/5/6/7 === 1 (80% a 95%)

C)

WOD

AMRAP - 10'

5 burpee pull-ups

10 alternating DB snatches (50/35)
20 wall balls (20/14)