quinta-feira, 9 de junho de 2016

WOD 10/6/2016 - sexta-feira

A)
Warm-up
3x 200m run
+
3x 200m row
+
Mobility

B)
Strength & Conditioning
EMOM - 5'
3 OHS (135/95)

Rest 5'

EMOM - 5'
3 deadlift (275/185)

C)
WOD
10 deadlift (165/115)
8 hang power clean
6 front squat
4 SOH
2 clusters
4 rounds for time

-------------------------------------------------------------------------------------

ENDURANCE

A)
Warm-up
8' run/row
+
Mobility

B)
Strength & Conditioning 
AMRAP - 4'
4 hang squat clean (165/115)
6 burpees 

Rest 3'

AMRAP - 6'
4 OHS (95/65)
6 ring dips

C)
WOD 
21 thrusters (95/65)
3 leg less rope climb
200m run
15 thrusters
2 leg less 
200m run
9 thrusters
1 leg Less
200m run
Obs.: quem não faz leg less pode usar as pernas.

Nenhum comentário:

Postar um comentário