WOD 27/6/2017 - terça-feira

A)

Warm-up 

AMRAP - 8'

30 DU 

3 wall climbs 

10 handstand thigh taps 

10 wall facing split handstand hold 

B)

Strength & Conditioning 

EMOM - 5'

Max reps déficit HSPU (♂45+25 déficit //♀45+10 déficit )

*Anotar somatório dos rounds

B1)

Workout - 10'

A cada 2' (5 sets):

2 clean from 2" below the knee + 2 front squats

B2)

Workout - 10'

A cada 2' (5 sets):

1 clean lift off + 1 clean + 1 front squats

*Construir um heavy complex no B1 e B2 e anotar cargas finais

C)

WOD 

3 km run 

*7 voltas 460m 

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ENDURANCE

A)

Warm-up 

AMRAP - 10'

30 jumping jacks 

20 sit-ups remador 

10 mountain climbs 

5 dog stretches 

B)

Conditioning WOD 

500 SU 

1.000 m run 

1.500m row

Time cap: 16'

C)

WOD 

Em duplas:

AMRAP - 25'

50 KB High pull (24/16)

40 sit-ups (v-up)

30 wall balls (20/14)

20 push-ups hand release

10 pull-ups

200m run 

*Os 2 correm juntos e, enquanto um faz, o outro conta e descansa