WOD 16/10/2017 - segunda-feira

A)

Warm-up

EMOM - 8' (2 sets):

1° min: 10 PVC pass through + 5 OHS +5 push-ups

2° min: 5D/5E DB OH step lunges (carga leve)

3° min: 10 T spine + 10 kipping pull-ups

4° min: 5 snatch push presses + 5 OHS (45/35)

B)

Strength & Conditioning - 15'

OHS

Sets 1 e 2 == 8 (55% PR)

Sets 3 e 4 == 6 (65%)

Sets 5 e 6 == 4 (75%)

C)

WOD

800m row

800m run (700m + 100m)

60 russian swings (32/24)

60 wall balls (20/14)

40 push-ups

40 pull-ups

20 burpees

20 OHS (135/95)

Time cap: 30'