WOD 17/10/2014 - sexta-feira

A)

Mobility - 5'

B)

EMOM - 8'

30'' handstand hold

30" L-sit hold (na barra)

30'' Plank

30'' back extension

C)

Força/técnica (10'):

C&J

(até chegar na carga do WOD)

D)

10 C&J (135/75)

960m run

8 C&J

640m run

6 C&J

320 run

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Endurance

A)

Mobility - 5'

Ballet kick
Zombie kick
Cachorro

B) Time Cap: 10'
- Escada de Pavel
* Russian Swing
* Clean
* Snatch

C)
640m run
25 air squat
100m run
25 burpees
100m run
25 sit-up remador
100m run
25 push-up
320m run
15 air squat
100m run
15 burpees
100m run
15 sit-up remador
100m run
15 push-up
320m run
5 squat
5 burpees
5 sit-up
5 push-up
640m run