WOD 19/7/2017 - quarta-feira

A)

Warm-up 

EMOM - 12'

1° min: 10 PVC pass through + 10 triceps extensions band

2° min: 6/6 elevações laterais com halteres 

3° min: 10 clean high pull (45/35)

4° min: 10 shoulder presses (45/35)

B)

Strength & Conditioning

Woukout - 6'

A cada 2' (3 sets):

3-position clean (chegar a 70% PR)

*High hang/mid thigh/2" below the knee 

B1)

Woukout - 12'

A cada 2' (6 sets):

C&J 

Set 1 e 2 = 3 (60%-65%)

Set 3 e 4 = 2 (70%-75%)

Set 5 e 6 = 1 (80%-85%)

C)

WOD 

1.000m row ou 700m run

+

3 rounds:

7/5 rings MU 

15 GOH (135/95)

20 T2B