WOD 22/4/2016 - sexta-feira

A)

Warm-up

600m run

50 jumping jacks 

40 sit-ups (remador) 

30 KB deadlifts (24/18)

20 dinamic plank 

10 breaks

B)

Strength & Conditioning 

EMOM - 12'

A cada 2':

10 deadlifts (100% PC + 20lb)

10 pull-ups

C)

WOD

AMRAP - 15'

10 push presses

20 American swings (24/16)

10 target burpees 

40 DU

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ENDURANCE

A)

Warm-up

50m walking lunges 

50m side skips

50m broad jump to air squat 

50m side skips

B)

Skill

EMOM - 10'

2 pistols (por perna)

C)

Strength

EMOM - 10' (construir carga)

10 front rack lunges (alternating legs) 

D)

WOD

1.600m run