WOD 5/4/2016 - terça-feira

A)

Warm-up - 10'

Ketllebell (14/10/8)

Swing russo

Swing russo unilateral alternado

Military Press (5 cada lado)

OHS (5 cada lado)

B)

Conditioning - 15'

EMOM - 6'

5 thrusters DB/Ketllebell (16/12)

C)

WOD

100m farm walking (20/12)

10 front squats

10 push-ups (apoiado no DB/KB)

5 rounds for time

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ENDURANCE

A)

Warm-up

Tabata alternado:

20'' DU

20'' sit-up butterfly

20'' step walking lunges

20' C&J (45/35)

B)

Preparar cargas pro WOD

C&J (65/95)

Renegade row (25/45)

C)

WOD

400m run

100 DU

400m run

80 sit-ups butterfly

400m run

60 steps walking lunge

400m run

40 renegades row (25/45)

400m run

20 C&J (65/95)

400m run