WOD 25/11/2016 - sexta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

+ aquecimento específico para bar MU

+ 5 kipping pull-ups 

+ 5 bar MU foot TAP 

+ 5 jump to bar from squat 

B)

Strenght & Conditioning

EMOM - 4'

1 a 4 Bar MU

(adaptações: 4 C2B//6 pull-ups//8 push-ups)

DEADLIFT - 15'

8 (50% PR)

6 (65%)

4 (75%)

2 (85%)

1 (95%)

1 (100%)

C)

WOD

EMOM - 21' 

1° min: 15 unbroken wall balls (20/14)

2° min: 20 DU + 6 pull-ups

3° min: 6 burpees box jump over

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ENDURANCE 

A)

Warm-up - 15'

Dynamic mobility and activation - 5'

*aquecimento para corrida

Depois:

1 milha run - 10'

B)

WOD

Time de 3:

210 wall balls (20/14)

210 American swings KB (24/16)

210 jump lunges 

Time cap: 40'

(trocar de movimento somente depois de 7 reps)