WOD 22/2/2018 - quinta-feira

A)

Warm-up

EMOM - 8'

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

2° min: 5D/5E forward leg swings + 5D/5E lateral leg swings

3° min: 4 mountain climb + 6 rolinhos

4° min: 3 squat clean & split jerk (45/35)

*pode aumentar a carga na 2ª rodada (75/65)

B)

Strength & Conditioning - 20'

Workout - 20'

A cada 2' (10 sets):

1 C&J

Set 1 e 2 ======== 65% RM

Set 3 e 4 ======== 70%

Set 5 e 6 ======== 75%

Set 7, 8, 9 e 10 === 80%++++

C)

WOD

EMOM - 15' (5 sets)

1° min: 20" max ring MU (40" rest)

2° min: 20" max T2B

3° min: 20" max burpee on plate (45)