WOD 19/7/2016/ terça-feira

A)

Warm-up

30" nose to wall handstand hold

10 kipping pull-ups on ring

10 box jumps (caixa baixa)

5 rounds

B)

Strength & Conditioning 

40 DU

20 air squats 

10 pull-ups

5 rounds

CLEAN 

4 rounds

2 Clean lift off + clean pull (95% a 100% PR)

C) 

WOD 

5 MU

1 squat clean 105/155

1 squat clean 125/185

1 squat clean 145/ 205

1 squat clean 155/225

1 squat clean 165/245

5 MU

For time

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ENDURANCE 

A)

Warm-up

6' DU e variações

Conditioning 

EMOM - 28'

A cada 7':

700m run 

4 rounds

C)

WOD

4 rounds

Max reps em 45'':

*SOH (45/35)

*box jump

*KB swing 

*DU

*sit-up butterfly 

*rest