WOD 15/2/2018 - quinta-feira

A)

Warm-up

EMOM - 6'

1° min: 6 mountain climbs + 6 rolinhos

2° min: 10 PVC pass through + 10 gobblet squats

3° min: 10 kippings on ring MU

B)

Strength & Conditioning

Workout - 15'

A cada 5' (3 sets):

400m run (2x 200m)

2 a 5 rings MU (adaptações: 2-5 bar MU ou 2-5 pronated strict pull-ups)

B1)

Back squats - 15'

1-1-1-1-1-1 (80%-85%)

C)

WOD

EMOM - 21' (7 sets):

1° min: 10 pull-ups + 20 DU

2° min: 5 deadlifts (225/155) + 20 DU

3° min: 8 burpees box jump over