segunda-feira, 21 de março de 2016

WOD 22/3/2016 - terça-feira

A)
Warm-up
460m run
3 rounds
10 giros PVC
20 speed climber
30" plank

B)
Strength
Push press
6-6-6-6-6 (70%)

C)
WOD
20 thrusters (75/55)
320m run

3 round

ENDURANCE

A)
Warm-up
30 jumping jacks
20 step lunges 
10 push up
5 hang power clean (45/35)
5 push press
3 rounds

B)
Strength & conditioning 
EMOM - 15'
1° min: 6 Hang power clean (50% PR)
2° min: 4 floor press (mesma carga anterior)
3° min: 2 rope climb

C)
WOD 
10 push press (135/95)
20 pull-ups
200m run
8 push press
15 pull-ups
400m run
6 push press
10 pull-ups
600m run
4 push press
5 pull-ups
800m run
(time cap: 25')

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