WOD 9/10/2017 - segunda-feira

A)

Warm-up

EMOM - 6' (2 sets)

1° min: PVC pass through + 5 rolinhos

2° min: 8D/8E bulgarian split squats (sem carga)

3° min: 8D/8E single arm DB presses

+

EMOM - 12' (3 sets)

1° min: 10 pronated grip bent over barbell rows

2° min: 8 barbells bíceps curls

3° min: 10 bench presses

4° min: 8 romanian deadlifts snatch grip

*optativo carga (e aumentar)

B)

Strength & Conditioning - 12'

BACK SQUAT

Sets 1, 2 e 3 = 3 (80% a 85%)

Sets 4, 5 e 6 = 2 (90% a 95%)

C)

WOD

80 DU

40 wall balls (20/14)

6/4 rings MU (adapt.: 18/12 pull-ups)

3 rounds for time