WOD 23/5/2016 - segunda-feira

A)

Warm-up

Dynamic mobility and activation - 10'

10/8/6

Pass through PVC

OHS 2" (2 insistências)

SOT press

+

2 rounds

10 psoas pulse 

10 wrist pulse 

10 T spine pulse on foam roller 

*Preparar carga do treino

B)

Strength & Conditioning - 12'

3 rounds for time

40 DU

1 leg less rope climb 

12 pistols

+

Imediatamente: 

30 GOH (95/65)

*variações - snatch / C&J

Back squat - 15'

5 (70% PR)

4 (75%)

3 (80%)

3 (85%)

3 (85%)

C)

WOD

AMRAP - 8'

5 C&J (135/95)

15 sit-ups (v-up)