WOD 29/3/2018 - quinta-feira

A)

Warm-up

Tabata - 4'

Jumping jack

Step lunge

Kipping pull-up

Mountain climb

B)

Strength & Conditioning

EMOM - 18' (3 sets):

1° min: 50 speed climbs

2° min: 30 med ball L-sit wipers (no chão)

3° min: 20 KB russian twists

4° min: 10 KB hollow rocks + 20 KB flutter kicks

5° min: 6 a 8 KB turkish sit -ups ( cada lado)

6° min: 20 KB balistic rows

*Usar somente 1 KB para os exercícios (carga: entre 8 kg e 16 kg)

C)

WOD

AMRAP - 20'

400m run (2x 200m)

10 ring push-ups

20 russian swings (32/24)

30 DU