WOD 17/7/2017 - segunda-feira

A)

Warm-up 

EMOM - 12'

1° min: 40" nose to wall handstand hold 

2° min: 3 wall climbs 

3° min: 10 behind the neck presses in split (45/35)

4° min: 5 jumps to split (45/35)

B)

Strength & Conditioning 

EMOM - 4'

2 split jerk (construir carga) 

*sai do chão // 3'' pausa posição final

B1)

Workout - 6'

A cada 2' (3 sets):

3 clean pull + 3 power clean + 3 front squats + 3 push jerk (50%-55% PR C&J)

B2)

Workout - 6'

A cada 2' (3 sets):

2 clean pull + 2 power clean + 2 front squats + 2 push jerk (60%-65% PR C&J)

B3)

Workout - 8'

A cada 2' (4 sets):

1 clean pull + 1 power clean + 1 front squat + 1 push jerk (70%-75% PR C&J)

C)

WOD 

AMRAP - 6'

200m run 

5 man makers (45/25)

Rest 2'

AMRAP - 6'

12 pull-ups 

12 thrusters (95/65)

30 DU