WOD 19/10/2016 - quarta-feira

A)

Warm-up - 8'

Dynamic mobility and activation 

3' mashing the pec D/E

3x 10 rep prono PVC pipe pass through

3x 3 rep rocking box bridges

B)

Strength & Conditioning

EMOM - 3'

3 drop Split + 3 split jerk

EMOM - 9'

SPLIT JERK

A cada 1'30" (sair do rack)

3 (65%)

2 (70%)

2 (75%)

1 (80%)

1 (85%)

1 (90%)

C)

8' - Heavy single

Back squat

D)

WOD

"Like a little rabbit"

4 rounds for time

200m run

12 thrusters (135/95 - 95/65)

Rest' 5'

100 shoulder taps

50 elbows jack

100 sit-ups (remador)

For time