WOD 21/2/2018 - quarta-feira

A)

Warm-up

EMOM - 6'

1° min: 10 PVC pass through + 10 T spine pulses

2° min: 10 T / Y / I raises

3° min: 10 push presses (45/35)

B)

Strength & Conditioning

460m run

40 push presses (95/65)

For time

B1) 

BACK SQUAT - 12'

Set 1 ========= 5 (65% RM)

Set 2 ========= 3 (75%)

Set 3, 4 e 5 ==== 1 (85%)

C)

WOD

EMOM - 21' (7 sets):

1° min: 5 hang squat snatches (95/65) + 10 hand release push-ups

2° min: 8 T2B + 20 DU

3° min: 5 DB burpees box step over (50/35)

*TODOS devem usar a altura feminina