WOD 13/10/2017 - sexta-feira

A)

Warm-up

EMOM - 9'

1° min: 10 PVC pass through + 10 wrist pulse

2° min: 3 a 5 strict pull-ups + 10 T spine pulse

3° min: 3 snatches high pull below the knee + 3 hang squat snatches (45/35)

B)

Strength & Conditioning

AMRAP - 4'

1 man maker (45/35)

B1)

Heavy double - 15'

Hang squat snatch 2.2

*Anotar a carga final

C)

WOD

AMRAP - 6'

6 thrusters (115/75)

9 pull-ups

12 box jumps

Rest 3'

1 km row ou 1.300m run (700m + 400m + 200m)

For time

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

ENDURANCE 

A)

Warm-up (cargas livres)

AMRAP - 6'

100m run

16 russian swings

4 a 6 strict pull-ups

Rest 2'

AMRAP - 6'

8 step-ups

8 hand release push-ups

Rest 2'

AMRAP - 6'

4D/4E single arm DB OHS 

8 sit-ups (V-Up)

B)

WOD

AMRAP - 8'

8 deadlifts (225/155)

8 pull-ups

Rest 4'

AMRAP - 8'

8 GOH (135/95)

8 T2B