WOD 12/9/2017 - terça-feira

A)
Warm-up TABATA - 4'
PVC pass thru
PVC good morning
Reverse burpee pistol
Step up

TABATA - 4' (45/35)
Hang clean
SOH
Front squat
GOH

B)
Strength & Conditioning 10' para fazer uma escada progressiva dos movimentos:
2- 4- 6- 8- 10 -12.......
Pistol/HSPU/T2B/strict pull-up
*Não precisa anotar nada
**Ênfase na execução dos movimentos

B1)

Workout - 12'A cada 2' (6 sets):
10 DB GOH (55/35)
10 box step up
Max burpee
*Anotar nº de burpee de cada round separadamente
C)
WOD
3 hang clean (135/95)
6 SOH (135/95)
9 front squat (135/95)
12 burpees
3 rounds for time

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ENDURANCE 
A)
Warm-up TABATA - 4'
PVC good morning
Side plank D
Side plank E
Deadlift (45/35)

B)
Strength & Conditioning - 12' 3 rounds:
7/5 strict pull-ups
14 push-ups
21 american swings (24/16)

B1)
Workout - 10'A cada 2' (5 sets):
6 deadlifts (PC)

C)
WOD
700m run
3 rounds
Rest 2' entre cada round