WOD 7/4/2017 - sexta-feira

A)

Warm-up 

TABATA - 4'

- Mountain climb 

- Reverse burpee 

B)

Strength & Conditioning - 10'

BACK SQUAT 

5 (60%-70%)

Rest máx 2'

3 (70%-80%)

Rest máx 2'

1 (80%-90%)

Workout - 8'

A cada 2':

BACK SQUAT 

3 (80%)

C)

WOD 

AMRAP - 4'

4 hang squat clean (165/115)

6 burpees over bar 

Rest 3'

AMRAP - 6'

6 OHS (135/95)

3 MU

Rest 3'

Workout - 8':

Max km run ou cal row

*Correr no circuito de 200m p/ facilitar a contagem

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A)

Warm-up 

TABATA - 4'

PVC pass through 

Shoulder press (45/35)

Hollow rock 

Plank shoulder tap

B)

Skills and drills 

Kipping pull-up

C)

Strength & Conditioning 

EMOM - 10'

1° min: 10 push presses (115/75)

2° min: 10 burpees over bar 

D)

WOD 

AMRAP - 10'

15 wall balls (20/14)

30 American swings (24/16)