WOD 24/11/2016 - quinta-feira

A)

Warm-up

2 Tabatas - 8'

- Russian baby makers 

- 10 squat plate 3" pausa (15/10)

- psoas pulse D

- psoas pulse E

B)

Strenght & Conditioning

Heavy single -8'

FRONT SQUAT

EMOM - 3'

2 muscle clean (aumentando a carga)

EMOM - 4'

2 power clean (aumentando a carga)

EMOM - 6'

A cada 1'30:

1 clean (75%-85% PR)

EMOM - 8'

A cada 2':

1 clean (85%+)

C)

WOD

2.000m row

Ou

2.000m run

Time cap: 15'