WOD 25/9/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

PVC pass through

Dog stretch

Wrist pulse

Rolinho

EMOM - 12'

1° min: 10 handstand shoulder shrugs

2° min: 4-6 HSPU (negative deficit 45+25)

3° min: 4-6 jerk balance (45/35 - carga+)

4° min: 4-6 hang squat clean (mesma barra)

B)

Strentgh & Conditioning

Workout - 6'

A cada 2' (3 sets):

1 hang squat clean + 1 clean (qualquer clean) + 1 split jerk

B1)

EMOM - 10'

1 C&J (até chegar 85%)

B2)

EMOM - 4'

2 clean pull (iniciar c/ carga que terminou B1)

C)

WOD

Workout - 18'

A cada 6' (3 sets):

500m run (400m + casinha de moto + 100m)

25 wall balls (30/20)