WOD 19/8/2016 - sexta-feira

A)

Warm up - 5'

DU

B)

Strength & Conditioning 

EMOM - 20'

A cada 5 min:

320m run 

16 front rack step lunges (115/75)

8 C2B

C)

WOD

Running clock

2 rounds:

700m run 

15 HSPU

15 thrusters (115/75)

30 DU 

+

960m run

+

4 rounds:

20 pull-ups

7 push jerks (135/85)

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ENDURANCE 

A)

Warm-up

6' DU

+

Mobility

B)

Partner WOD

100m farmer walk (24/16)

50 air squats 

50 sit-ups (v-up)

50 SDHP (95- 65)

100m farmer walk

50 push-ups

50 T2b 

50 hang power clean (95-65)

960m run

100m farmer walk

50 OH step lunges (45/25)

50 wall balls (20/14)

50 box jumps

100m farmer walk

50 back extensions

50 sit-ups (butterfly)

50 squat plate (46/25)

For time