WOD 23/1/2018 - terça-feira

A)

Warm-up - 8'

TABATA - 4'

Dog stretch

Mountain climb

Wrist pulse

Rolinho

TABATA - 4' (45/35)

Power clean

Front squat

Power jerk

Split jerk

B)

Strength & Conditioning

EMOM - 5'

1 C&J 

*Crescer carga

*Qualquer C&J

B1)

5' para construir:

1 RM C&J

Imediatamente...

15 -12-9

Deadlift + burpee over bar

*Carga deadlift = RM B1

*Anotar tempo e carga

Rest 5'

C)

WOD

600m run (400m + 200m)

+

3 rounds:

15 thrusters (95/65)

10 HSPU

5 rings MU

+

600m run