WOD 11/8/2017 - sexta-feira

A)

Warm-up

Tabata - 4'

Jumping jack

Reverse burpee

Push press (45/35)

HSPU hold

B)

Conditioning WOD - 9'

1) Against a 3' running clock, complete:

200m run ou 300m row

+

Max DU

*anotar

Rest 3'

2) Against a 3' running clock, complete:

200m run ou 20 cal bike

+

Max HSPU

*anotar

C)

Strength - 15'

Snatch

Achar um heavy single 

D)

WOD

4 rings MU 

8 push presses (95/65)

6D/6E single arm OH step lunge (DB 45/25)

3 rounds for time

Time cap: 15'

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ENDURANCE 

A)

Warm-up

AMRAP - 7'

100m single arm farmer walk (vai D/volta E)

10 single arm deadlift (5D/5E)

B)

Conditioning WOD - 27'

1) Against a 3' running clock, complete:

300m run + max jumping lunge

Rest 3'

2) Against a 3' running clock, complete:

300m run + max push-up hand release

Rest 3'

3) Against a 3' running clock, complete:

300m run + max american swing (24/16)

Rest 3'

4) Against a 3' running clock, complete:

300m run + max pull-up

Rest 3'

5) Against a 3' running clock, complete:

300m run + max DU

C)

WOD

5 HSPU

1 rope climb

5 rounds for time