WOD 16/3/2016 - quarta-feira

A)

Warm-up 

400m run

+

2 rounds:

3 wall climbs

6 burpees

9 sit-ups (V-up)

12 air squats

+

3 rounds: 

1 round PVC + 3 rounds barbell

5 hang power clean 

5 shoulder press

5 push jerk

5 OHS (jerk grip)

B)

Strength

EMOM - 12'

1° min: 3 hang power clean (115/75)

2° min: 3 push jerk

(aumentar a carga a cada 2')

Rest 3'

AMRAP - 3'

Max C&J com a carga q terminou o EMOM

Rest 5'

C)

WOD 

AMRAP - 10'

2 /2- 4/4- 6/6-  8/8 - 10/10 - 12/12.......

HSPU

Clean (115/75)