WOD 30/6/2017 - sexta-feira

A)

Warm-up 

50 split jacks 

40 sit-ups (remador) 

30 air squats 

20 PVC pass through

10 mountain climbs 

+

TABATA - 4'

L-sit hold 

Ring dip 

B)

Strength & Conditioning 

BACK SQUAT 

Set 1: 5 (75%)

Set 2: 3 (80%)

Set 3: 1 (85%)

Set 4: 5 (80%)

Set 5: 3 (85%)

Set 6: 1 (90%)

Set 7: 5 (85%)

Set 8: 3 (90%)

Set 9: 1 (95%)

C)

WODs 

AMRAP - 10'

♂7 MU / ♀5 MU (adaptação: 15 C2B ♂/12 C2B ♀)

21 burpees 

C1)

AMRAP - 6'

5 HSPU 

10 T2B 

30 DU 

C2)

200m one arm farmer walk KB (24/16)

For time

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ENDURANCE

A)

Warm-up 

6' DU - prática 

B) 

Conditioning WOD 

100m one arm KB farmer walk (24/16)

100m walking lunge 

100m burpee broad jump

For time

C)

WOD 

AMRAP - 25'

200m run 

15 push-ups

5 tire flips

200m run 

15 wall balls (20/14)

5 T2B 

200m run 

15 sit-ups (V-Up)

5 DB snatches (45/25)