WOD 4/1/2017 - quarta-feira

A)

Warm-up

10-8-6 

PVC pass through 

KB snatch 5/5 4/4 3/3

+

TABATA - 4'

Push press (45/35)

Back squat (45/35)

B)

Strength & Conditioning 

EMOM - 8'

2 push presses (construir carga)

EMOM 12'

A cada 2':

BACK SQUAT 

Set 1 -------- 6 (55% PR)

Set 2 -------- 6 (65%)

Set 3 -------- 4 (75%)

Set 4 -------- 2 (80%)

Set 5 -------- 2 (85%)

Set 6 -------- 1 (90%)

C)

WOD 

AMRAP - 6'

10 T2B 

20 American swings (32/24)

30 DU

Rest 4'

AMRAP - 6'

12 C2B 

12 OH alternating lunges (115/75)