WOD 12/4/2016 - terça-feira

A)
Warm-up
200m run
10 PVC pass through
30" plank (com ativação escapular)
30 back extensions
2 rounds

Rest 1'

100m run
10 air squats
10 burpees
10 montain climbers

B)
The Burgener Warm-up - Clean

C)
Strength & conditioning
EMOM - 12'
1 power clean + 2 hang power clean (115/85)
*aumentar a carga a cada 2' e tentar chegar a 175/135

WOD
21/15/9
Push press (115/85)
Pull-up
Time cap: 10'

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ENDURANCE

A)
Warm-up - 8'
2 Tabatas:
SU
DU
Twist
Kneee-up

B)
Achar carga do treino

C)
WOD
AMRAP - 10'
200 m run
10 front squats (PC)
15 sit-ups (butterfly)