WOD 19/2/2016 - sexta-feira

A)

Warm-up

200m run

10 dog strech

10 swings russos

B)

Strength & conditioning

DEADLIFT

10 (50% PR)

8 (60%)

8 (65%)

6 (75%)

4 (85%)

4 (85%)

C)

WOD

AMRAP 10'

100m run

1 MU

2 push presses

4 push jerk

6 front squats

8 burpees over barbell

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ENDURANCE

A)

Warm-up (time cap: 20')

5 rounds NOT for time

100m run 

20 air squats

30 jumping jacks 

40 speed climbs

50m farmer walk

B)

WOD

AMRAP - 10'

800 m run

150 DU

Máx box jumps

Rest 5'

AMRAP - 6'

200m run

10 front squats

15 sit-ups (butterfly)