WOD 5/10/2017 - quinta-feira

A) 

Warm-up

EMOM - 6'

1° min: 10 PVC pass through + 10 wrist pulse

2° min: 8 kick-ups to handstand 

3° min: 6 HSPU (descida em 4 tempos)

*scaled faz na caixa

+

EMOM - 6'

1° min: 5 tall jerks (carga+)

2° min: 5 drops to split (carga+)

B)

Strength & Conditioning

C&J

Workout - 9'

A cada 1'30" (6 sets):

2 C&J (70%-80%)

B1)

Workout - 8'

A cada 2' (4 sets):

1 C&J (90%+)

C)

WOD

Workout - 18'

A cada 6' (3 sets):

20 cal row

20 burpees box jump over

40 DU