WOD 15/3/2016 - terça-feira

A)

Warm-up

460m run

B)

Strength & conditioning 

EMOM - 12'

1° min: 30 DU

2° min: 1 round de CINDY

3° min: 8 burpees

Rest 2'

EMOM - 10'

1° min: 10 deadlifts (155/105)

2° min: 3 power clean (155/105)

C)

WOD

AMRAP - 10'

3 hang power clean (155/105)

2 front squats

200m run

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ENDURANCE

A)

Warm-up

EMOM - 12'

1º min: 25 squats

2º min: 100m run

3º min: 15 sit-ups (remador)

B)

EMOM - 6'

1º min: 6 squat clean (95/65)

2º min: 8 front squats

C)

WOD

960m run

2' rest

15 power clean

15 front squats

15 squat clean

2' rest

960m run