WOD 10/11/2015 - Terça-feira

A) Warm-up: 10' 

400 m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
200 m Run 
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
100m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups

B) Strength & Conditioning 

5 Sets of:

Clean deadlift + Hang clean + Clean + Jerk @ 75-80% de Jerk

3 Sets of:
45" Of ground to Over head @ 175/125 lbs 
45" rest 

C) WOD

EMOM 10' 
1º 15 Wall ball shots @ 30/20 lbs
2º 10 C2B pull-ups


-------------------------------------------------

ENDURANCE 

A) Warm-up: 10' 

400 m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
200 m Run 
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups
100m Run
15 Pendlay row @ 95/65 lbs
30" L-sit hold
30" Gobblet squat hold
5 Heavy strict pull-ups

B) Strength & conditioning 

EMOM 8' 

3 Back squats @ 70% - 2 RM

C) WOD 

800 m Run

40 Step lunges @ 115/75 lbs (barra nas costas)

Max unbroken pull-ups/ max unbroken pendlay row

600 m Run

30 Step lunges

Max unbroken pull-ups

400 m Run

20 Step lunges

Max unbroken pull-ups 

*Anotar o número de pull-ups