WOD 27/1/2017 - sexta-feira

A)

Warm-up

Tabata - 8'

PVC pass through

Kipping pull-up

T spine pulse on box

Strict pull-up

B)

Skills & Drills - 6'

3 a 6 MU transition (low rings + feet on box)

*Quem já faz MU é p/ fazer o movimento

C)

Strength & Conditioning

8 SOH (175/115)

Rest 1'

10 SOH (155/105)

Rest 1'

12 SOH (135/95)

*anotar tempos individualmente

D)

WOD

1.000m row ou 2x 460m run

50 russian swings (32/24)

750m row ou 700m run

40 russian swings 

500m row ou 400m run

30 russian swings 

250m row ou 200m run

20 russian swings

ENDURANCE = mesmo treino