WOD 6/3/2017 - segunda-feira

A)

Warm-up

Tabata- 8'

Hand plank to shoulder tap

Wrist pulse 

Front squat (45/35)

Jerk (45/35)

EMOM - 6'

1° min: 10 bíceps curls (alternados) + 4 tríceps coice D + 4 tríceps coice E

2° min: max strict HSPU

B)

Skills & Drills - 4'

*Kick HSPU

C)

Strength & Conditioning 

EMOM - 12'

A cada 1'30":

1 front squat + 1 jerk

*construir carga até 80% jerk

D)

WOD 

60 cal row ou 700m run 

Rest 3'

3 rounds