WOD 15/4/2016 - sexta-feira

A)

Warm-up

AMRAP - 6'

100m run 

5 reverse burpees

15 air squats

B)

Técnica - 10'

Push jerk

Split jerk 

C)

Strength

EMOM - 8'

1° min: 1 power clean + 2 push jerk

2° min: 1 power clean + 2split jerk

D)

WOD

AMRAP - 7'

5 C&J (155/105)

25 DU

Rest 3'

AMRAP - 7'

5 hang C&J (135/95)

100 m run

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ENDURANCE

A)

Warm-up

AMRAP - 10'

100m sprint

10 burpees

B)

Conditioning WOD

AMRAP - 12'

400m run

21 T2B

12 sit-ups (V-up)

C)

Strength WOD

AMRAP - 12'

320m run

15 back squats (PC)

12 pull-ups