WOD 21/6/2016 - terça-feira

A)

Warm-up

EMOM - 10'

1° min: 30-40 DU (ou tentativas)

2° min: 12-15 push-ups

B)

Strength & Conditioning - 25'

EMOM - 4' 

3 clean high pull + 3 tall clean

*a saída do clean high pull é abaixo do joelho

*executar movimentos com barra vazia

EMOM - 6'

A cada 2 min: 

3 clean high pull + 3 high hang clean + 3 front squats (50% RM clean)

EMOM - 4'

A cada 2 min: 

2 clean high pull + 2 mid thigh clean + 2 front squats  (60% RM clean)

EMOM - 6'

1 clean + 1 front squat (70% RM clean)

C)

WOD

460m run

20 russian KB swings (32kg/22kg)

15 wall balls (30/20)

3 rounds for time

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ENDURANCE 

A)

Warm-up 

AMRAP - 15'

100m farmers walk

8 burpees 

6 bulgarian squats (cada perna)

B)

WOD 

1km run

50 DU

50 sit-ups buttetfly

800m run

40 DU

40 sit-ups batterfly 

600m run

30 DU

30 sit-ups buttetfly

400m run

20 DU

20 sit-ups buttetfly 

200m run

10 DU

10 sit-ups butterfly