WOD 26/1/2016 - terça-feira

A)

Warm-up - 12'

50 DU

40 air squats

30 russian swings (20/14)

20 sit-ups Vsup

1' plank

2 rounds

B)

5 rep movimentos do WOD (barbell)

+ construir carga

C)

WOD

7 deadlifts (165/115)

6 HSPU 

5 power clean (165/115)

4 burpees over bar

3 front squats (165/115)

2 SOH (165/115)

1 MU (adaptações: Bar MU/10 remadas curvadas DB)

7 rounds for time

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ENDURANCE

A)

Warm-up

10 ankle rolls 

10 knee rolls

10 hip rolls 

10 arm circles

10 arm over unders

10 lunge with a twist

10 side lunge

10 dog stretch

10 ankle pike-up

B)

Strength & Conditioning

EMOM - 8'

Dumbbell bench press (carga livre)

C)

WOD 

10-9-8-7-6-5-4-3-2-1

Box jump

HSPU

(100m run entre os rounds / termina com a corrida)