WOD 30/5/2017 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 40 DU

2° min: 20 sit-ups (v-up)

3° min: 15 russioan swings (20/12)

B)

Strength & Conditioning

Workout - 12'

A cada 4' (3 sets):

10 deadlifts (185/135)

200m run

Rest 4'

21-15-9

American swings (24/16)

Push-up hand release

Time cap: 5'

C)

WOD

AMRAP - 10'

20 burpees box jump over

20 pull-ups

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ENDURANCE

A)

Warm-up

Tabata

- rotação ombro PVC

- squat

Tabata

- reverse burpee

- hollow rock

B)

Preparar SOH p/ WOD

C)

WOD

800m run

25 SOH (RX 95/65 - SC 75/55)

15 burpees

600m run

20 SOH 

10 burpees

400m run

15 SOH (RX 95/65 - SC 75/55)

5 burpees

200m run

Time cap: 30'