WOD 9/8/2016 - terça-feira

A)

Warm-up

40 DU

15 wall balls (carga leve)

12 barbell step ups (front rack position)

9 shoulder presses DB (35/25) - 9 cada braço 

6 strict supinated grip pull-up

3 rounds

+

TABATA - 4'

Wrist pulse

Squat clean (45/35)

Mountain climber

HSPU hold

B)

Strength & Conditioning - 15'

Heavy single squat snatch

(anotar a carga)

C)

WOD 

200m run

20 burpees box jump

20 T2B

20 SOH (115/75)

20 American swings (24/16)

200m run 

16 burpees box jump

16 T2B

16 SOH (115/75)

16 American swings (24/16)

200m run 

10 burpees box jump

10 T2B

10 SOH (115/75)

10 American swings (24/16)

200m run 

For time

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ENDURANCE

A) Warm-up - 6'

DU e variações 

B)

Conditioning 

10 x 200m run

Rest 1' entre os rounds

C)

WOD

21/15/9

Wall ball 20/14

Sit-up butterfly 

Box jump