WOD 5/9/2017 - terça-feira

A)

Warm-up - 15'

2 rounds:

50 jumping jacks

40 russian swings

30 step lunges

20 sit-ups (V-Up)

10 reverse burpees

B)

Strength & Conditioning

AMRAP - 4'

10 box jumps

10 plate GOH (45/25)

Rest 2'

AMRAP - 4'

10 OH step lunges (45/25)

10 burpees on the plate

B1)

8D/8E bulgarian split squats (20kg/12kg)

8/6 strict pull-ups

6/4 strict T2B

4 rounds for time

(time cap: 12')

C)

WOD

10 pull-ups

10 burpees

20 OH walking lunges (45/25)

6 rounds for time

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ENDURANCE 

A)

Warm-up - 20'

1000m run (2×460m +100m)

+

10 rounds:

10 burpees

20 hollow rocks

+

1.000m run

B)

Strength & Conditioning - 15'

10 rounds:

100m farmer walk

Rest 30" entre as séries

*Anotar a carga do KB

C)

WOD

Workout - 15'

A cada 3' (5 sets):

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

Rest 1'

*Se não completar a sequência, deve iniciar de onde parou

**Anotar os rounds e reps no final