WOD 16/8/2016 - terça-feira

A)

Warm-up - 12'

Mobility & Activation

3 rounds (KB ou DB):

12 bulgarian squats (6/6)

8 stricts T2B
12 step ups (6/6)

B)

Strength & Conditioning - 20'

3 rounds:

30 DU

21 wall balls (20/14)

30 DU 

15 box jumps

30 DU 

9 hang power clean (135/95 RX - 95/65 SC) 

*Anotar o tempo

C)

WOD

30 power clean (205/155 RX - 185/135 SC)

30 burpees over bar 

400m run

For time

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

ENDURANCE 

A)

Warm-up - 6'

DU

B)

Conditioning WOD 

1 milha run (percurso AABB)

C) 

WOD 

"Fight Gone Bad"

3 rounds:

1' wall ball (20/14)

1' SDHP (75/55)

1' box jump

1' push press (75/55)

1' row

1' rest