WOD - 31/5/2017 - quarta-feira

A)

Warm-up - 10'

3 rounds:

10 rotações ombro PVC

10 squats + 5 dog strech

10 mountain climbers + 20 back extensions

10 back squats + 10 good morning (45/35)

B)

Strength

Back squat

6x 70%

5x 75%

3x 85%

6x 75%

5x 80

3 RM

C)

WOD

AMRAP - 7'

3-6-9-12-15-18-21

Hang power clean (RX 95/65 - SC 75/55)

Thruster

Rest 4'

AMRAP - 7'

2-4-6-8-10-12-14

Cluster (RX 95/65 - SC 75/55)

Burpees over bar