WOD 15/12/2015 - terça-feira

A) 

Warm-up

EMOM - 9'

Min1: 10 GOH

MIn2: 30squats

MIn3: 10OHS

B)

Strength

Strict pull-up

5-5-5-5-5 (carga)

C)

WOD

200m run

15 wall balls (20/14)

9 burpees

7 rounds (cap time 20')

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ENDURANCE

A)

Warm-up 

AMRAP - 3' 

10 wall balls 

10 push-ups

 

Rest 1' 

AMRAP - 6' 

10 box jumps 

10 push-ups on the box 

10 dips on the box 

10 reverse burpees 

Rest 1' 

AMRAP - 9'

200m run 

10 American swings 

10 russian twists

B)

WOD
250m row
10 thrusters (45/35)
20 burpees
320m run

5 rounds for time