WOD 10/11/2016 - quinta-feira

A)

Warm-up - 6'

Dynamic mobility and activation 

3 rounds:

10 barbell front rack stretch

30"D 30"E psoas pulse 

10D/10E banded walk 

B)

Strength & Conditioning - 27'

EMOM - 5' (aumentando a carga)

2 front squat + 2 half front squat 

* tirar toda a carga p/ começar o próximo 

EMOM - 2'

5x 1 tall clean + 1 power clean (45/35)

EMOM - 2'

5x 1 tall clean + 1 power clean (65/45)

EMOM - 4'

2 power clean (aumentando a carga)

EMOM - 4'

1 power clean (aumentando a carga)

EMOM - 6'

1 squat clean (aumentando a carga) 

EMOM - 4'

1 clean pull

C)

WOD 

AMRAP - 12'

5 strict C2B 

40m farmer walk KB (24/16)

*2x ida e volta na extensão total do box