WOD 29/9/2017 - sexta-feira

A)

Warm-up

TABATA - 4'

Dog stretch

Mountain climb

Rolinho

Gobblet squat

+

TABATA - 4'

Hollow rock

Sprawl

Air squat hold

Reverse burpee

+

TABATA - 4'

PVC pass through

Kipping pull-up

Thruster (45/35)

Front rack alternating lunge (45/35)

B)

Preparar movimentos e carga WOD

C)

WOD

10 push-ups

10 pull-ups

10 box jumps

10 american swings (24/16)

10 air squats

10 DU

10 sit-ups (V-Up)

10 thrusters (95/65)

10 front rack alternating lunges (95/65)

10 burpees

10 rounds for time

--------------------------------------------------------------------------------------------------

ENDURANCE 

A)

Warm-up

AMRAP - 10'

200m run

10D/10E russian swings 

25m waiter walk (vai D e volta E)

10 burpees

B)

Preparar movimentos e carga WOD

C)

WOD

150 DU

50 T2B

75 wall balls (20/14)

1 mile run (2x 700m + 200m)

For time