WOD 20/1/2016 - quarta-feira

A)

Warm-up (time cap: 10')

25m ballet kick

25m zombie kick

25m duck walk 

25m dog stretch

460m run

B)

Strenght & conditioning

BACK SQUAT

EMOM 10'

A cada 2 minutos:

1º round: 6 65% PR

2º round: 4 75%

3º round: 3 85%

4º round: 2 90%

5º round: 4 a 6 85%

C)

WOD

AMRAP - 3'

2 bar MU (ou 6 C2B/9 pull-ups/12 push-ups)

8 deadlifts (185/135)

rest 3'

AMRAP 3'

4 power clean (185/135)

8 pull-ups

rest 3'

AMRAP 3'

4 front squats (135/95)

8 T2B

rest 3'

AMRAP 3'

4 power snatch (135/95)

20 DU