WOD 11/5/2018 - sexta-feira

A)

Warm-up 

Tabata - 4'

Jumping jack 

Air squat 

Sprawl 

Reverse burpee 

B)

Strength & Conditioning - 18'

Front squat

Achar um heavy double 

C)

WOD 

3 rounds for time: 

700m run 

20 DB push presses (45/45 - 25/25) 

20 T2B 

40 DU

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ENDURANCE

A)

Warm-up

2 rounds:

10 PVC pass through 

10 lateral leg swings 

10 foward leg swings 

Tabata - 4'

Air squat

Jumping jack 

Back extension 

Hollow rock

B)

Strength & Conditioning 

3 rounds for time: 

400m run

20 sit-ups (remador)

12 KB deadlifts (24/20)

50m unilateral KB farmer walk (24/20)

C)
WOD
3 rounds for time:~
1 pegboard (adapt.: 6 strict pull-ups)
200m run
12 lateral burpees over plate