WOD 23/1/2017 - segunda-feira

A)

Warm-up - 10'

Tabata - 4'

Good morning (PVC)

Wrist pulse 

+

Forward cross crawl (1' D/1' E)

Straight leg Iso raise (1' D/1' E)

Cross under lunge (1' D/1' E)

B)

Strength & Conditioning 

EMOM - 6' (sair do chão e construir carga)

4-5 front squats (2" pausa) 

EMOM - 8' (construir carga)

1 clean from 2" below the knee + 1 jerk

EMOM - 8' (construir carga)

1 squat clean & jerk

*Anotar as cargas do B/B1/B2

EMOM - 4'

2 clean pull (95% PR)

C)

WOD 

10 deadlifts (225/155)

15 HSPU 

20 box jumps over

3 rounds

(time cap: 10')

Optional

EMOM - 12'

1º min: 10m handstand walk

2º min:100 m run 

3º min: 20 DU + 8 T2B 

4º min: rest