WOD 13/7/2017 - quinta-feira

A)

Warm-up 

TABATA- 4'

PVC pass through

Wrist pulse 

Speed climb 

Front squat - 2" pause (45/35)

B)

Strength & Conditioning 

Workout - 9'

A cada 1'30" (6 sets):

Power clean 1.1.1.1 (135/95) + max strict pull-up 

*Anotar n° de pull-up

B1)

Workout - 14'

A cada 2' (7 sets):

*Saindo do rack 

FRONT SQUAT 

Set 1 = 4 (75%)

Set 2 = 3 (80%)

Set 3 = 2 (85%)

Set 4 = 4 (75%)

Set 5 = 3 (80%)

Set 6 = 2 (85%)

Set 7 = 6 (75%)

C)

WOD 

7/5 rings MU 

10 push presses (135/95)

10 OHS (135/95)

3 rounds for time