WOD 30/8/2016 - terça-feira

A)

Warm-up

TABATA - 4':

Air squat

Russian swing 

Hollow rock

Sit-up remador

B)

Strength & Conditioning

DEADLIFT

8 (70% PR)

6 (80%)

4 (80%)

4 (85 %)

2 (90%)

C)

WOD

AMRAP - 15'

30 DU

15 box jumps over

30 OH step lunges (45/25)

15 pull-ups

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ENDURANCE 

A)

Warm-up - 8'

2 TABATAS:

Air squat

Russian swing

Hollow rock

Sit-up remador

B)

WOD

EMOM - 35'

0-5' - 30" max DU

6-10' - 100m sprint 

11-15' - 12 American swings (24/16)

16- 20' - 12 medballs step-up (20/14)

21-25' - 12 American swings

26-30' - 100m sprint 

31-35' - 30" max DU