WOD 06.05.2019

Warm up

Mobility

Jump Jacks 50

2 rounds of ;

Hollow rocks 10
Mountain climbers 20

Tecnical

Pull up

Wod 1 – Tempo

* “HURSTY”

Dupla

15 Rounds for Time

* 100 meter Run
* 7 Front Squats (60/40 kg)
* 100 meter Run
* 7 Burpee Pull-Ups

Wod 2 (CQV Competition ) – Repetições

Team wod

Cap 10’

For time ;

21 15 9

Thruster
Burpees over the bar synchronized ( 2 atletas )

By out ;

600 meters run

Máximo de Kettlebell swing americano até o fim do cap 10’

Desafio semanal CQV – Tempo

Poderá ser fracionado durante a semana !!!

1000 cal Row
5 km run
200 Burpees
1000 Double unders