WOD 24.04.2019

Warm up

Mobility

Quarteto synchronized

Air squats 40
Burpees 15
Lunges 20
Remador 20

Tecnical

Wod moviments

Core

Synchronized

3 rounds of ;

Plank 1’
Hollow rock Hold 20 seconds

Wod – Tempo

Wod Team

Quarteto

Deadlift synchronized 100 ( 2 atletas) ( 100 / 70 kg )
400 Meters run synchronized
Kettebell swing americano synchronized 100 ( 2 atletas ) Hang Pull ups ( 1 atleta )
400 Meters Run synchronized
OH lunge synchronized 100 ( 15 / 10 kg )

Recovery ;

Fun roller