WOD 14/6/2016 - terça-feira

A)

Warm-up 

AMRAP - 8'

100m run 

10 back squat (45/35)

5 burpees

B)

Strength & Conditioning

Back squat - 12'

10 (65%-70%)

rest 1'

8 (70%-75%)

rest 1'

6 (75%-80%) 

rest 1'

4 (75%-80%)

EMOM - 16'

1° min: 3 thrusters (155/115)

2° min: 2-3 MU (ring and bar)

C)

WOD 

(time cap: 10')

400m run (2×200m)

20 hang snatch (135/85)

300m run (200m + 100m)

15 hang squat snatch

200m run

10 OHS

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ENDURANCE 

A)

Warm-up - 10'

960m run + Mobility

B)

Skills & Drills 10'

DU

Rope climb

MU

C)

Partner WOD

"Hansen-ish" (time de 2 pessoas)

AMRAP - 30'

30 KB swings (24/16)

30 burpees 

30 sit-up batterfly (SYNCRO)