WOD 27/4/2018 - sexta-feira

A)

Warm-up

5' bike/run/row

A1)

EMOM -9'

1° min: 3 a 5 strict pull-ups 

2° min: 5 a 8 close grip push-ups 

3° min: 4 thrusters 45/35

B)

Strength & Conditioning 

15 cal row 

2 thrusters (135/95)

400m run

10 cal row 

3 thrusters 

320 m run

5 cal row 

4 thrusters 

200m run

For time 

C)

WOD 

4 thrusters (95/65)

1 rope climb 

8 thrusters 

2 rope climbs 

12 thrusters 

3 rope climbs 

Time cap: 8'

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ENDURANCE 

A)

Warm-up 

EMOM - 15'

1° min: 10 air squats + 5 dog stretches

2° min: 20 v-up sit-ups with plate (15/10)

3º min: 20 russian swings (20/14)

4° min: 20 hollow rocks 

5° min: 30 bar L-sit flutter kicks 

B)

Strength & Conditioning 

EMOM - 6'

3 push presses (máx. 80% RM) 

*Sai do chão 

C)

WOD 

21 deadlifts (225/155)

21 burpees over bar

42 butterfly sit-ups 

15 deadlifts

15 burpees over bar

30 butterfly sit-ups 

9 deadlifts

9 burpees over bar

18 butterfly sit-ups

Time cap: 16'