WOD 5/1/2018 - sexta-feira

A)
Warm-up
TABATA - 4'
PVC pass through 
Rolinho 
T spine pulse 
Kipping on ring 

B)
Strength & Conditioning - 8'
3 rounds:
5 strict ring pull-ups
5 strict ring dips

3 rounds:
Max unbroken ring muscle up 
*Anotar rounds separadamente 

B1)
EMOM - 8'
1 power clean & power jerk 
Set 1 e 2 === 65% PC & PJ
Set 3 e 4 === 70%
Set 5 e 6 === 75%
Set 7 ====== 80%
Set 8 ====== 85%

B2)
EMOM - 3'
4 power clean & power jerk (70%)
*Touch & Go

C)
WOD 
15 T2B 
20 push presses (115/75)
1000m row ou 2x 460m run
20 push presses 
15 T2B 

Rest 5'

Repete tudo

*Anotar rounds separadamente e descontar 5'