WOD 31/7/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

Air squat

PVC good morning

Back squat (45/35)

Mountain climb

B)

Strength & Conditioning - 15'

*5' construir carga p/ começar back squat

B1)

Back squat (5 sets)

3-3-3-3-3 (85%-90%)

B2)

Conditioning WOD

*3' construir carga do treino

Snatch (95/65)

+

EMOM - 12'

1° min: 15/12 cal row

2° min: 20 DU + 10 C2B

3° min: 4 burpees over bar + 4 hang squat snatches (95/65)

4° min: rest

C)

WOD

15 cal row

30 DU

10 C2B

5 burpees over bar

5 hang squat snatches (135/95)

3 rounds for time