WOD 13/12/2016 - terça-feira

A)

Warm-up - 10'

Tabata 4'

PVC pass through 

Hand stand hold

L sit-up hold

Strict pull-up 

+

3 rounds (6')

2 rope climbs

4 rocking box bridge

B)

Strength & Conditioning

EMOM - 20'

A cada 2':

1 C&J 

Set 1/2 (65% PR) 

Set 3/4 (70%)

Set 5/6 (75%)

Set 7/8/9/10 (80 a 85%)

C)

WOD 

AMRAP - 3'

4/2 MU

8 deadlifts (225/185)

Rest 3'

AMRAP - 3'

4 power clean (185/135)

8 C2B 

Rest 3'

AMRAP - 3'

4 front squats (155/105)

8 burpees over bar 

Rest 3'

AMRAP - 3'

4 OHS (135/95)

20 DU

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ENDURANCE 

A)

Warm-up

Tabata 8'

Jumping jack 

Kipping pull-up 

Hang power clean (45/35)

Step-up

B)

Preparar p/ WOD

C)

WOD 

Em duplas:

460m run

100 wall balls (20/14)

460m run 

100 pull-ups

460m run 

100 hang power clean (95/65)

460m run 

100 burpees box jump

For time