WOD 22/8/2016 - segunda-feira

A)

Warm-up 

AMRAP - 10'

20 air squats

16 single leg deadlift KB (8 cada lado)

12 sit-ups v-up

8 strict pull-ups

4 strict HSPU

B)

Strength & Conditioning 

*Construir carga para:

EMOM - 8'

A cada 2 min:

1 clean pull + 1 power clean + 1 hang squat clean (70% power clean)

EMOM - 6'

A cada 2 min:

1 clean pull + 1 power clean + 1 squat clean (80% PR)

EMOM - 6'

1 clean (80% PR)

C)

WOD

EMOM - 20'

A cada 5 min:

400m run

15 C2B 

10 OHS (155/105 RX - 105/75 SC)