WOD 19/12/2016 - segunda-feira

A)

Warm-up 

EMOM - 9'

1° min: 10 PVC pass through + 5 dog stretch 

2° min: 10 mountain climbs + 10 hollow rocks

3° min: 5 shoulder presses opener + 5 push presses (45/35)

B)

Strength & Conditioning 

EMOM - 6'

3 push presses (aumentando a carga)

EMOM - 14'

A cada 2':

BACK SQUAT

6 (55% PR)

6 (65%)

4 (75%)

2 (80%)

2 (85%)

2 (90%)

Max rep unbroken (80%)

*anotar carga e reps

C)

WOD 1

3 rounds:

45" max rep GOH (175/125)

45" rest

*anotar somatório dos 3 rounds

WOD 2

100 DU

460m run

15 MU (adaptações: 20 C2B/25 pull-ups/30 push-ups)

For time