WOD 20/12/2017 - quarta-feira

A)

Warm-up

TABATA - 4'

PVC pass through

T spine pulse

Rolinho

Dog stretch

TABATA - 4'

Kipping on ring

Pull-up on ring

B)

Strength & Conditioning

EMOM - 5'

1 a 3 rings MU

*Não precisa anotar, apenas manter a consistência do movimento

B1)

EMOM 6'

1° min: 3 romanian deadlifts + 3 clean pull + 3 muscle clean (45/35)

2° min: 3 power clean + 3 shoulder press opener + 3 power jerk

B2)

Workout - 16'

A cada 2' (8 sets)

2 power clean + 1 power jerk

Set 1 e 2 === 65% PR C&J

Set 3 e 4 === 70%

Set 5 e 6 === 75%

Set 7 e 8 == =80%

C)

WOD

2 rounds:

200m run OU 20 cal row OU 25 cal bike

15 C2B

40 wall balls (20/14)

15 C2B

200m run OU 20 cal row OU 25 cal bike

Rest 3' 

*Anotar o round individualmente e descontar o descanso