WOD 29/4/2016 - sexta-feira

A)

Warm-up

Benchmark "Annie"

Time cap: 10'

B)

Montar carga do treino e passar os movimentos (135/95)

C)

Conditioning 

AMRAP - 15'

5 power clean (135/95)

10 box jumps

15 wall balls (20/14)

Rest 2'

D)

Strength - 5'

Thruster (RM)

E)

WOD 

AMRAP - 10'

10 pistols

10 HSPU

10 T2B

10 snatch DB (5/5)

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ENDURANCE 

A)

Warm-up

100m run

30" bar L-sit hold 

15 floor press (45/35)

15 pendlay row (45/35)l

15 dood morning (45/35)l

3 rounds

Rest 2'

B)

Conditioning 

AMRAP - 5'

10 Sumo jumping squat

20 speed climb

30 DU

C)

Strength - 10'

4 rounds

12 UNBROKEN back squat

*sai do chão e deve ser pesado 

*fazer como um EMOM - a cada 2'30

D)

WOD

400m run

20 hand release push-ups

400m run

20 A swings (24/16)

400m run

20 K2E 

400m run

20 deadlifts (mesma carga do back squat)

200m run

10 hand release push-ups

200m run

10 A swings

200m run

10 K2E 

200m run

10 deadlifts 

For time