WOD 3/2/2017 - sexta-feira

A)

Warm-up

Tabata - 8'

Shoulder tap

Hollow rock 

GOH (45/36)

Strict C2B 

B)

Strength & Conditioning 

EMOM - 8'

3/4 MU 

15 HSPU 

C)

WOD 

For time

460m run

15 GOH (155/105)

320m run

10 GOH 

200m run

5 GOH 

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ENDURANCE 

A)

Warm-up

400m run

5' mobility 

400m run

B)

Skills & Drills 

50m high knee 

50m butt kicks 

50m twist 

- Velocidade 

4 rounds:

100m sprint 

C)

WOD 

1.000m run

Rest 1'

700m run

Rest 1'

320m run