WOD 18/10/2016 - terça-feira

A)

Warm-up 

EMOM - 9'

1° min: 10 dog stretch push-up

2° min: 10 reach thrus 

3° min: 12 single leg deadlift KB (6/6)

B)

Strength & Conditioning - 12'

DEADLIFT

10 (50%)

10 (60%)

10 (65%)

8 (75%)

6 (80%)

C)

WOD

21-15-9

Deadlift (225/155 -185/135)

HSPU

Rest 3'

21-15-9

Wall ball (20-14)

Burpee over bar

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ENDURANCE 

A)

Warm-up 

200m run 

200m walking

2 rounds

B)

Skills and drills

* A/B/C skips

* lateral skips

* back against the wall

* Charlies Angels drills

* jump rope drills

C)

WOD

800m run

Rest 2'

1.200m run

Rest 4'

800m run 

Rest 2'

1.200m run