WOD 30/9/2016 - sexta-feira

A)

Warm-up (time cap: 10')

50 DU

40 sit-ups (remador)

30 pendlay rows (45/35)

20 push-ups

10 reverse burpees

B)

Strength & Conditioning

EMOM - 9'

10 deficit push-ups (45/25)

20 T2B

30 russian swings (24/16)

EMOM - 18' 

*3' p/ colocar a carga (95+/65+)

*Praticar o cycling

1° min: 5 power snatch

2° min: 3 squat snatch

3° min: 7 OHS

C)

WOD

AMRAP - 15'

400m run

20 OH step lunges (45/25)

18 sit-ups (butterfly)

15 burpees on the target

12 pull-ups

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ENDURANCE

A)

Warm-up

30 DU

10 mountain climber

10 good morning (45/35)

3 rounds

B)

WOD

# 3 MILES

1 mile run

1 mile row

1 mile run

For time