WOD 19/1/2016 - terça-feira

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A)

Warm-up 

AMRAP - 8'

200m run 

4 strict pull-ups

8 sprawls

12 rotações ombro frente/atrás com PVC

B)

Strenght & Conditioning

EMOM - 8'

10/12 Single arm DB row (cada braço)

C)

WOD

AMRAP 8'

3 hang power clean (135/95)

3 burpee over the barbell

6/6...9/9....até completar o tempo

D)

Stretching 10'-15'

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ENDURANCE

A)

Warm- up - 15'

100 DU

Depois:

3 rounds: 10 shoulder press (45/35) + 15 sit-ups remador + 20 push-ups

Depois:

960m run

B)

WOD

460m run

20 push press (95/65)

20 T2B

20 burpees

460m run

15 push press

15 T2B

15 burpees

460m run 

10 push press

10 T2B

10 burpees

460m run

5 push press

5 T2B

5 burpees

For time