WOD 7/7/2017 - sexta-feira

A)

Warm-up - 15'

*Em duplas (um faz, o outro conta) 

AMRAP - 15'

200m run (juntos)

5 push-ups 

10 russian swings (24/16)

15 air squats

B)

Preparar cargas para o WOD

C)

WOD 

*Em duplas (obs.: dupla mista = 2 barras)

600m run 

50 deadlifts (185/135)

50 pull-ups

600m run

50 power clean (135/95)

50 T2B 

600m run 

50 thrusters (95/65)

50 sit-ups (butterfly)

For time

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ENDURANCE

A)

Warm-up 

TABATA - 4'

Side plank D

Side plano E

Wall climb 

Deadlift (45/35)

B)

Strength & Conditioning -12'

3 rounds:

7 pull-ups

14 push-ups

21 American swings (24/16)

Rest 5'

B1)

EMOM - 6'

5 deadlifts (100% peso corporal) 

C)

WOD 

2 rounds

Max reps:

60" = strict pull-up 

Rest 1'

60" DU 

Rest 1'

60" = HSPU 

Rest 1'

60" = wall ball (20/14)

Rest 1'