WOD 30/6/2015 - Terça-feira

A) Warm-up:

12'
3 Tabatas alternados
Squat
Swing russo
Back extension


B) Strength:
Heavy plank (dupla)

4 × 1' p cada 35 lb / 25 lb carga inicial.


C ) WOD:
5 Rounds for time
200m Run
15 Push-presses @ 95/65 lbs

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ENDURANCE


A) Warm-up:

12'
3 Tabatas alternados
Squat
Swing russo
Back extension


B) Strength:
Heavy plank (dupla)

4 × 1' p cada 35 lb / 25 lb carga inicial.


C) WOD:
1000m Run
30 Power cleans @ 95/65 lbs
600m Run
20 Power cleans
200m Run
10 Power cleans