WOD 18/8/2017 - sexta-feira

A)

Warm-up

25 jumping jacks

15 air squats

10 push-ups

5 rolinhos

3 rounds

TABATA - 4' (45/35)

Clean pull

Clean high pull

Power clean

Squat clean

B)

Strength & Conditioning

EMOM - 5'

3 high hang squat clean (60% a 65%)

B1)

EMOM - 5'

2 hang squat clean (70% a 75%)

B2)

EMOM - 5'

1 squat clean (80% a 90%)

C)

WOD

AMRAP - 5'

5 box jumps

5 burpees

5 american swings (32/24)

Rest 2'

AMRAP - 5'

5 burpees box jump

10 american swings (32/24)

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ENDURANCE 

A)

Warm-up

5' run

5' DU

5' row

B)

Conditioning WOD

AMRAP - 10'

10 wall balls (20/14)

10 WB russian twists

10 push-ups hands on WB

100m run with WB

C)

WOD

1 km run (2x 460m + 100m)

100 DU

1 km row

100 DU

For time