WOD 8/12/2016 - quinta-feira

A)

Warm-up 

EMOM - 9'

1° min: 10 T spine pulse on box + 10 wrist pulse 

2°min: 5 barbell biceps curls + 5 front squats 

3° min: 5 shoulder presses opener + 5 jerks

B)

Strength & Conditioning - 32'

(sai do chão)

EMOM - 12'

A cada 2':

3 front squats + 1 jerk ((80%-85% PR C&J)

EMOM - 4'

1 muscle clean (aumentando a carga)

EMOM - 16'

A cada 2':

1 high hang clean + 1 hang clean + 1 clean

Set 1 e 2 = 65% PR clean

Set 3 e 4 = 70%

Set 5 e 6 = 75%

Set 7 e 8 = 80%

C)

WOD 

AMRAP - 10'

30 DU

20 pull-ups

10 HSPU