WOD 13/11/2017 - segunda-feira

A)

Warm-up

EMOM - 6'

1° min: 5x- 1 dog stretch + 1 mountain climb D/E

2° min: 5 reverse burpees + 10 wrist pulses

3° min: 3 hang power cleans + 3 hang squat cleans

B)

Strentgh & Conditioning

Workout - 6'

A cada 2' (3 sets):

2 squat cleans from mid thigh (65%-70%)

*anota a carga

B1)

Workout - 6'

A cada 2' (3 sets):

1 squat clean from mid thigh (75%-80%)

*anota a carga

B2)

Workout - 6'

A cada 2' (3 sets):

1 power clean + 3 front squats (super slow) (75% B1)

*12" p/ descer e 12" p/ subir

C)

WOD

EMOM - 20' (5 sets)

1° min: 45" row (acumular metros)

2° min: 6 strict HSPU

3° min: 6 strict pull-ups

4° min: 10 pistols

*anotar os metros de cada round