WOD 1º/9/2015 - terça-feira

A)

Warm-up - 10'

200m run 

10 montain climbers 

10 sit-ups (V-up) 

10 back extensions

3 rounds

B)

Strength & conditioning 

EMOM - 8'

(construir carga) 

1 hang power clean 

1 hang squat clean 

1 squat clean

C)

WOD 

60 OH walking lunges (45/35) 

30 pull-ups 

40 OH walking lunges 

20 pull ups 

20 OH walking lunges 

10 pull-ups 

(Time cap: 15')

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ENDURANCE

A)

Warm-up - 5' 

DU e variações

B)

Strength & conditioning

EMOM - 10' 

High hang power clean + front rack lunge (65% PR clean)

C)

WOD 

60 DU 

30 snatch dumbbell (45/35) 

30 push-ups 

20 snatch dumbbell 

20 push ups

10 snatch dumbbell 

10 push-ups 

60 DU

For time