quinta-feira, 16 de junho de 2016

WOD 17/6/2016 - sexta-feira

A)
Warm-up
460m run + mobility

B)
Strength & Conditioning 
10 T2B
10 alternating single arm DB snatch (55/35)
3 rounds
Time cap: 10'

Rest 3'

100 wall balls (20/14)
50 pul-ups
Time cap: 15'

Rest 3'

C)
WOD I

20 OH step lunge (45/35 plate)
15 Power cleans (115/85 RX - 95/65 SC)
4 rounds
Time cap: 15'

WOD II
1 km
For time
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ENDURANCE 

A)
Warm-up - 12'
460m run
46 air squats
3 rounds

B) 
Conditioning WOD
EMOM - 10'
Benchmark "Cindy"

C)
WOD 
1 km row
150 DU
1 km run
150 DU
1 km row
Time cap: 25'


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