WOD 20/5/2016 - sexta-feira

A)

Warm-up - 6’

5/4/3

GOH

Good morning

Back thruster

Back shoulder press

B)

Strength & conditioning

EMOM - 6’

(saindo do rack)

2 jerks - behind the neck (70% PR)

+

EMOM - 6’

3 speed deadlifts T&G (PC)

+

EMOM - 6’

1 front squat + 1 jerk (construir a carga)

C)

WOD

1 rope climb

10 box jumps

20 OH step lunges (95/65)

10 C2B

20 wall balls (20/14)

4 rounds for time

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ENDURANCE

A)

Warm-up

20 jumping jacks

20 step lunges

10 pass through (PVC)

10 OHS

3 rounds

B)
Preparar carga do treino e movimentos

C)
WOD
200m run
10 wall balls ( 20 /14)
5 power clean ( 95/65)
10 wall balls
200m run
10 box jumps
5 OHS
10 box jumps
200m run
10 T2B
5 power snatches
10 T2B
200m run
10 hand release push-ups
5 thrusters
10 hand release push-ups
200m run
For time