WOD 10/112017 - sexta-feira

A) 

Warm-up

3 rounds:

200m run

10 air squats

10 psoas pulses D

10 psoas pulses E

B)

Strength & Conditioning - 15'

Back squat

Set 1 == 3 (70%)

Set 2 == 2 (75%)

Set 3 == 1 (80%)

Set 4 == 3 (75%)

Set 5 == 2 (80%)

Set 6 == 1 (85%)

C)

WOD

75 DU

60 wall balls (20/14)

45 deadlifts (135/95)

30 burpees

45 deadlifts

60 wall balls

75 DU

For time

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

ENDURANCE 

A)

Warm-up

1 round:

15 air squats

5x: 1 dog stretch + 1 mountain climb D/E

10 push-ups

5 reverse burpees

B)

Strength & Conditioning

Workout - 18':

A cada 1'30" (3 sets):

1°: 250m row

2°: 15 burpees

3°: 200m run

4°: 15 T2B

C)

WOD

10 pull-ups

20 DB snatches (55/35)

30 sit-ups (butterfly)

40 step-ups

4 rounds for time

Time cap: 20'