QUINTA SEXTA SABADO

WOD FOR TIME AQUECIMENTO BY COACH - 5' WOD - FOR TIME

200 M RUN 400 M RUN

20-18-16-14-12-10 BURPEES OVER THE BAR WOD FOR TIME - 24' CAP 10 BURPEES OVER THE BAR

15-14-13-12-11-9 OHS 400 M RUN 50 DU / 100 SU

12-10-8-6-4-2 HSPU / 2X PUSH UP TO PIKE 40 HEELS ELEVATED GLOBET SQUAT 10 CLEAN AND JERK

40 T2B 400 M RUN

300 M RUN 15 BURPEES OVER THE BAR

30 THRUSTER 50 DU / 100 SU

30 PULL UP 8 CLEAN AND JERK

200 M RUN 400 M RUN

20 CLUSTER 20 BURPEES OVER THE BAR

20 FRONT RACK LUNGE 50 DU / 100 SU

WOD - 24' AMRAP 6 CLEAN AND JERK

10 PISTOLS / ADAPTAÇÕES 400 M RUN

4 DEVIL PRESS DOUBLE DB 25 BURPEES OVER THE BAR

20 WALL BALL 50 DU / 100 SU

8 DEADLIFT DOUBLE DB 4 CLEAN AND JERK

30 STEP BOX 400 M RUN

10 DOUBLE DB HANG POWER CLEAN 30 BURPEES OVER THE BAR

50 DU / 100 SU

2 CLEAN AND JERK

OBS: AUMENTAR A CARGA DO CLEAN AND JERK A

CADA ROUND