WOD 16/2/2016 - terça-feira

A)

Warm-up (cap time: 10')

200m run 

10 T2B unilateral (alternado)

10 single leg deadlift KB (16/10) - altern.

10 lunges KB altern.

3 rounds

B)

Strength & conditioning

BACK SQUAT

EMOM - 3'

Min 1: 5 (65% PR)

MIn 2: 4 75%)

MIn 3: 3 (85%)

rest 3'

EMOM - 10'

A cada 2':

1 (95% PR)

C)

WOD 

14 burpees

12 HSPU

10 T2B

5 rounds for time

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ENDURANCE

A)

Warm-up - 6'

DU e variações

 

B)

Barbell:

5 sumo deadlift high pull

5 thrusters 

5 OHS

5 back squats

5 deadlifts

5 push presses

Colocar a carga do treino e testar 2 rep de cada....95/65

C)

WOD

200m run

30 air squats 

15 SDHP

200m run

30 sit-ups (butterfly)

15 thrusters 

200m run

30 back extensions

15 OHS

200m run

30 push-ups

15 back squats

200m run 

30 T2B

15 deadlifts

200m run

30 pull-ups

15 American swings (24/16)

200m run

30 burpees

15 push presses

200m run

30 step lunges 

15 wall balls

For time