WOD 13/6/2017 - terça-feira

A)

Warm-up - 6'

25m ballet kick

25m zombie kick 

25m duck walk

25m dog stretch 

+

TABATA - 4'

45/35

Deadlift 

Power clean

Front squat 

Power snatch 

B)

Strength & Conditioning 

EMOM - 6'

8 single arm DB snatches (55/35)

C)

WOD 

*Testar todos os movimentos 

AMRAP - 3'

2 bar MU 

8 deadlifts (185/135)

Rest 3'

C1) AMRAP - 3'

4 power clean (185/95)

8 pull-ups

Rest 3'

C2) AMRAP - 3'

4 front squats (135/95)

8 T2B

Rest 3'

C3) AMRAP - 3'

4 power snatches (135/95)

20 DU

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ENDURANCE 

A)

Warm-up 

5' turkish get-up

B)

Strength & Conditioning 

EMOM - 8'

1º min: 10 pendlay rows (65/45)

2º min: 10 floor presses

C)

Partner WOD

100 American swings (24/16)

400m run

100 thrusters (45/35)

80 burpees 

400m run

100 thrusters 

400m run 

100 American swings

For time