WOD 30/11/2017 - quinta-feira

A)

Warm-up

Tabata - 4'

Lunge

Hollow rock

Tabata - 4'

Russian swing

Reverse burpee

B)

Strength & Conditioning

EMOM - 30'

1° min: 100m row

2° min: 10 box jumps

3° min: 12 DB snatches (45/25)

4° min: 12 HSPU (adaptação: 20 push-ups)

5° min: 15 american swings (24/16)

6° min: 16 goblet lunges (24/16)

C)

WOD

50 squats

50 burpees

50 squats

Time cap: 8'