WOD 9/2/2018 - sexta-feira

AMANHÃ, SÁBADO, 10H30 - PREPAREM AS FANTASIAS E VENHAM PRO WOD DE CARNAVAL!

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A)

Warm-up

Tabata - 4'

Swing russo (16/12)

Squat

Push-up

Rolinho

B)

Tabata - 4'

Hang power clean (45/35)

Front squat

Shoulder press

Push press

B1)

Força de resistência

EMOM - 7'

10 front squats (85/70)

EMOM - 7'

6 hang power clean (105/80)

C)

WOD

AMRAP - 8'

10 power clean (135/95)

10 burpees over bar

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ENDURANCE

A)

Warm-up 

400m run 

+

3 rounds:

15 russian swings (16/12)

10 deadlifts (45/35)

5 dog stretches 

B)

Strength & Conditioning 

Workout - 12'

A cada 4': 

200m run 

10 deadlifts (225/155)

5 strict pull-ups 

B1)

EMOM 6'

1° min: 10 DB front rack squats (45/25 - par)

2° min: 10 renegade rows (45/25)

C)

WOD 

4 rounds for time: 

15 box jumps 

30 step lunges 

15 pull-ups

30 sit-ups (remador)