WOD 8/3/2016 - terça-feira

A)

Warm-up

3 rounds

100m run

12 OHS (fechado) PVC

15 military presses KB (8/6)

30" plank

B)

EMOM - 7'

7 hang power snatch (95/65 rx) (75/55 sc)

C)

WOD

8 thrusters (95/65)

200m run

5 rounds

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ENDURANCE

A)

Warm-up

60 speed climbers 

50 step lungeS

40 sit-ups (remador)

30 air squats

20 push-ups

10 renegades row (DB/KB) - 5 cada lado

1 rope climb 

2 rounds

B)

Strength 

Back squat

6 (50% PR) 

6 (55%)

5 (60%)

5 (65%)

4 (70%)

4 (75%)

C)

WOD 

2 rope climbers 

3 squat clean (135/95)

200m run

5 rounds for time