WOD 22/11/2017 - quarta-feira

A)

Warm-up - 10'

3 rounds:

10 PVC pass through

10 wrist pulses

6 rolinhos

A1)

Sequência de DONKEY KICKS (DK)

5 DK unilaterais 

5 DK pernas juntas 

5 uphills DK to box

5 back to wall DK

B)

Strength & Conditioning

EMOM - 4'

3-5 deficit HSPU (45+35 H/45+25 M)

*Com abmat

B1)

BACK SQUAT - 12'

Set 1 == 5 (60%)

Set 2 == 3 (70%)

Set 3 == 2 (80%)

Set 4 == 1 (90%)

Set 5 == 4 (70%)

Set 6 == 4 (70%)

C)

WOD

2 rounds:

9 burpees box jump over

12 deadlifts (185/155)

15 pull-ups

*Time cap: 6'

Rest 3'

2 rounds:

15 push presses (135/95)

15 T2B

*Time cap: 6'