WOD 18/8/2016 - quinta-feira

A)

Warm-up

EMOM - 12'

1°min: 15 gobblet squats (16/12)

2°min: 20 mountain climbers 

3°min: plank * fazer ativação escapular

4°min: 20 sit-ups butterfly

B)

Strength & Conditioning

EMOM - 10'

1° min: 5 FS (60% do PR)

2° min: 2 jerks (mesma carga do FS)

C)

WOD 

AMRAP - 4'

200m run

Max power snatch (115/75 RX - 75/55 SC)

Rest 2'

AMRAP - 4'

200m run

Max power clean (135/95 RX - 95/65 SC)

Rest 2'

AMRAP - 4'

200m run 

Max deadlift (225/155 RX - 185/135 SC)