WOD 28/7/2015 - terça-feira

A)

Warm-up

Tabata - 16'

Row

Sit-up (butterfly)

Air squat

DU

B)

Strength

Back squat

5 rep (70%)

3 rep (80%)

1 rep (90%)

C)

WOD

AMRAP - 4'

15 hand released push-up

10 sit-up (remador)

Rest 2'

AMRAP - 4'

16 jumping lunges

8 ring dips

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ENDURANCE

 

A)

Warm-up

Mobility (PVC)

B)

Movimentos do treino

C)

WOD
1200m run
12 KB deadlift (24/16)
6 pull-ups
900m run
18 KB deadlift
9 pull-ups
600m run
24 KB deadlift
12 pull-ups
300m run
30 KB deadlift
15 pull-ups