WOD 14/10/2016 - sexta-feira

A)

Warm-up - 12'

TABATA - 4'

Lunge with torax rotation

PVC pass through

Flexão plantar D

Flexão plantar E

+

3 rounds:

10 rings MU reverse pull

+

3 rounds:

3 rocking box bridge 

B)

Skills & drills - 10'

5 cast swings (MU ring or bar)

5 pop swings

C)

Strength & Conditioning - 10'

DEADLIFT 

10 (50% PR)

10 (60%)

10 (65%)

8 (70%)

6 (80%)

C )

WOD

EMOM - 21'

1° min: 12 alternating reverse lunges (95/65)

2° min: 10 burpees 

3° min: 15 russian swings (24/16)

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ENDURANCE 

A)

Warm-up - 20'

920m run

Rest 2'

320m run

Rest 2'

640m run

Rest 2'

200m run

B)

WOD

EMOM - 32'

1° min: 40 DU/60 SU

2° min: 30" hollow rock

3° min: 5 C2B + 5 push-ups

4° min: 30" air squats

*anotar o somatório dos air squats