WOD 3/2/2015 - terça-feira

A)

Warm-up - 10'

(PVC e barra)

B)

Força:

Back squat

10-10-10-10

C)

5-10-15-10-5

Power clean (RX 115/85 - SC 85/55)

Push-press

30 DU (entre os rounds)

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Endurance

A)

Warm-up - 15'

GHD 3x15

Hip extension 3x15

KB Swing russo 3x15

Bench press DB 3x15

Pull-up 3x15

B)

Skill and drills - 10'

C)
800m run

50 air squat

600m run

50 sit-ups butterfly

400m run

50 Lunge OH (45/25)

200m run

50 box jump over