WOD 30/1/2017 - segunda-feira

A)

Warm-up - 15'

200m run 

Tabata - 4'

Power clean (45/35)

Kipping pull-up 

200m run 

Tabata - 4'

Power snatch 

Hollow rock 

200m run 

Tabata - 4'

Thruster 

Step-up

B)

WOD 

AMRAP - 5'

1 power clean (205/145)

1 MU

2 power clean

2 MU 

3 power clean

3 MU....

4/4....

Rest 5'

AMRAP - 5'

3 power snatch (135/95)

6 T2B 

9 box jumps

Rest 5'

AMRAP - 5'

2 thrusters (135/95)

2 burpees over bar 

4 thrusters 

4 burpees over bar 

6/6....

Rest 5'

AMRAP - 5'

20 American swings (24/16)

20 hand release push-ups