WOD 17/1/2018 - quarta-feira

A)

Warm-up

EMOM - 18':

1° min: 50 speed climbs

2° min: 30 L-sit wipers over wall ball

3° min: 20 KB russian twist (10-20 kg)

4° min: 10 KB hollow rocks + 20 KB flutter kicks

5° min: 20 KB turkish sit-ups

6° min: 20 KB balistic rows

*Usar somente 1 KB p/ os movimentos

B)

Strength & Conditioning - 15'

2 front squats

Set 1 === 70%

Set 2 === 75%

Set 3 === 80%

Set 4 === 85%

Set 5 === 90%

Set 6 === 95%

C)

WOD

For time

1.000m row ou 3x 400m run

15 GOH (185/125)

10 ring MU (adaptações: 30 C2B / 40 pull-ups / 50 push-ups)