quinta-feira, 22 de junho de 2017

WOD 23/6/2017 - sexta-feira

A)
Warm-up 
AMRAP - 10'
200m run
20 PVC pass through
10 mountain climbers 
5 dog stretches 
+
Tabata - 4'
Deadlift (45/35)
Hang power clean 
Push jerk
Strict pull-up 

B)
Construir carga WOD

C)
WOD 
5 rounds for time:
    1 round "DT" (12 deadlifts / 9 hang power cleans / 6 push jerks - 155/105)
    +
    1 round "CINDY" (5 pull-ups / 10 push-ups /15 air squats) 
 
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ENDURANCE 

A)
Warm-up 
AMRAP - 6'
100m run
10 shoulder presses 
10 step-ups
10 reverse snow angels 

B)
Strength & Conditioning 
AMRAP - 10'
8 push jerks (165/115)
8 box jumps over
8 push-ups

C)
WOD 
2 miles run 
*Pela manhã: percurso fora do Clube

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