WOD 15.05.2019

Warm up

Bring sally up ABD

Tecnical

Wod moviments

Wod Team – Tempo

Quarteto

Alternating

2 atletas por round ;

4 rounds of ;

200 meters run 2 atletas sincro
Bench press 10 ( 70 / 40 kg )

Then

4 rounds of ;

2 atletas por round ;

Front squat synchronized 5 ( 50 / 35 kg )
Power cleans synchronized 5 ( 50/ 35 kg )

Then

4 rounds of ;

2 atletas por round ;

Kettlebell Swing americano synchronized 10 ( 24/ 16 kg )
Burpees Synchronized 10

Recovery ;

Muscle stretching

Desafio semanal – Repetições

500 Abmats Sit ups
500 Kettlebell swing Russo
250 GHD Sit ups
5 x 800 Run
200 Box jump overs