WOD 21/2/2017 - terça-feira

A)

Warm-up

3 rounds

200m run 

30 jumping jacks

20 mountain climbs

5 reverse burpees 

10 passagens PVC 

B)

Movimentos do WOD e construir a carga

C)

WOD

AMRAP - 5'

6 deadlifts (225/155)

12 goblet squats (24/16)

Rest 3'

EMOM - 5'

2 power snatch (135/95)

Rest 3'

AMRAP - 5'

4 front squats (135/95)

8 burpees over bar 

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ENDURANCE 

A)

Warm-up - 8'

PVC mobilidade + barbell 

B)

Strength

EMOM - 10' 

1 power clean + 1 front squat (65%) 

+

1 power clean + 1 front lunge (D/E) 

C)

Strength

30 clean (185/135)

Time cap: 6'

D)

WOD

1.200m run