WOD 11/5/2016 - quarta-feira

A)

Warm-up

Mobility - 5' (PVC)

Pass thru 10x 

Activation 10x

OHS hold 2" 10x 

Sot press 10x

Perna frente/atrás 10x (D/E)

Perna lateral 10x

*repete tudo 8x e 6x

EMOM - 8'

1° min: 16 DB side step-up (alternado)

2° min: 10 pull-ups

B)

Strength and Conditioning

EMOM - 6'

A cada 2 min:

3 clean high pull + 3 high hang clean + 3 front squat (55% PR clean)

EMOM - 6'

A cada 2 min:

2 clean high pull + 2 hang clean + 2 front squat (65%)

EMOM - 6'

A cada 2 min:

1 clean high pull + 1 clean + 1 front squat (75%)

C)

WOD

800m run 

25 KB swings

15 wall balls (20/14)

rest 3'

3 rounds