WOD 27/12/2016 - terça-feira

A)

Warm-up

6-5-4

PVC pass through

Dog stretch 

EMOM - 8'

1° min: 45" handstand hold 

2° min: 45" max v-up sit-up 

3° min: 45" max T2B 

4° min: 6 power clean (45/35)

B)

Strength & Conditioning 

POWER CLEAN 

EMOM 16'

A cada 2':

3 (50% PR PC)

2 (60%)

2 (70%)

2 (80%)

1 (85%)

1 (90%)

1 (90%+)

1 (90%+)

C)

WOD 

AMRAP - 12'

1-2-3-4-5-6-7-8-9...

Power clean (60% PR) 

HSPU

Burpee over bar