WOD 10/5/2016 - terça-feira

A)

Warm-up 

EMOM - 10'

1° min: 40 DU

2° min: 15 push-ups

B)

Strength and conditioning - 12'

BACK SQUAT

5 (65-70% PR)

3 (70-75%)

1 (80-85%)

EMOM - 7'

5 back squat (70% PR) - saindo do rack

EMOM - 10'

3 SOH (155/115 RX - 135/95 SC) + 6 C2B

C)

WOD

AMRAP - 15'

3 thrusters (155/115 RX - 135/95 SC)

3 bar MU

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ENDURANCE

A) 

Warm-up 

3 rounds

5 TGU (cada lado)

Rest 1'

B)

Conditioning WOD

6x 400m row

Rest 2' (entre os rounds)

C)

WOD

AMRAP - 20'

1 rope climb

10 wall balls (20/14)

20 sit-ups (butterfly)

400m run

- Galera do Endurance: vir de meião, calça - proteção que for necessária para subir na corda