WOD 30/5/2016 - segunda-feira

A)

Warm-up

TABATA - 4'

*alternar os movimentos a cada 20"

- lunge with torso rotation (avanço com rotação do tronco )

- good morning (45/35)

- shoulder circles (braços estendidos)

- pull-up hold with scapular activation

B)

Strength & Conditioning - 12'

3 rounds (em duplas)

10 Biceps curls

10 triceps extension (francesa)

6-10 weighted push-up 

6-10 weighted pull-up 

EMOM - 10'

1 behind the neck jerk (70% -75%) 

* saindo do rack

C)

WOD

10 deadlifts (255/175 RX - 185/135 SC)

20 pull-ups

30 box jumps

40 KB swings (24/16)

50 DU

40 KB swings

30 box jumps

20 pull-ups

10 deadlifts

For time