WOD 19/9/2017 - terça-feira

A)

Warm-up

TABATA - 4'

Jumping jack

Mountain climb

Step lunge

Reverse burpee

B)

Strength & Conditioning - 21'

AMRAP - 5'

200m run + 10 front rack alternating lunges (95/65)

Rest 3'

AMRAP - 5'

5 strict pull-ups

10 box jumps over

Rest 3'

AMRAP - 5'

30 DU

12 hand release push-ups 

B1)

Workout - 6'

A cada 1'30" (4 sets):

8 deadlifts (75% RM clean)

C)

WOD

EMOM - 15'

1° min: 12 wall balls (30/20)

2° min: 20 DU + 10 pull-ups

3° min: 6 burpee box jump over

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ENDURANCE

A)

Warm-up - 22'

AMRAP - 6'

10 russian swings (20/12)

5 burpees

Rest 2'

AMRAP - 6'

20 walking lunges

20 sit-ups (V-up)

Rest 2'

AMRAP - 6'

10 wall balls (14/10)

10 hand release push-ups

B)

Strength & Conditioning 15'

Back squat 

4-4-4-4-4 (60%-80%)

C)

WOD

AMRAP - 8'

5 power clean (135/95)

5 burpees over bar