WOD 24/11/2015 - terça-feira

A)

Warm-up - 6'

460m run + mobility shoulder

B)

EMOM - 10'

A cada 2':

BACK SQUAT 

Set 1 -  6 (65% PR) 

Set 2 - 4 (75%) 

Set 3 - 2 (85%) 

Set 4 - 2 (90%)

Set 5 - max reps (85%)

C)

WOD 1

AMRAP - 6' 

5 deficit HSPU (55/45lb) 

10 SOH (155/105lb) 

30 DU 

5' rest

WOD 2

EMOM - 10'

A cada 2':

6 burpees 

8 Sit-up (V-up)

10 American swings (24/16lb)

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ENDURANCE

A)

Warm-up 

10 x 100m SU knee-up

B)

Conditioning

EMOM - 10'

A cada 2':

1 rope climbing 

6 pistols

C)

WOD 

2 front rack lunges (135/95lb) 

4 hang power clean (135/95lb) 

100m run

5 rounds for time