WOD 30/3/2016 - quarta-feira

A)

Warm-up

Tabata alternado - 12'

American swing KB (16/12)

Hand stand hold 

Shoulder press (45/35)

Hollow rock

B)

Strength & conditioning

SHOULDER PRESS

3-3-3

3-3-3

3-3-3

(construir carga)

PUSH PRESS

3-3-3

3-3-3

3-3-3

(começar com a carga q terminou o anterior e depois aumentar)

POWER JERK

3-3-3

3-3-3

3-3-3

(idem)

C)

WOD

21-15-9

HSPU

SOH (95/65)

SDHP(95/65)