WOD 16/4/2018 - segunda-feira

A)

Warm-up

EMOM - 8'

1° min: 5 dog stretches + 20 step lunges 

2° min: 10 kipping pull-ups + 5 strict pull-ups 

3° min: 5 reverse burpees + 5 deadlifts (65/55)

4° min: 5D/5E one leg bridge glute 

B)

Strength & Conditioning 

EMOM - 5'

1 a 3 bar MU 

B1)

Workout - 6'

A cada 30" (12 sets):

1 deadlift (75% a 80% RM)

*8' p/ chegar na carga desejada 

C)

WOD 

EMOM - 20'

1° min: 50 DU 

2° min:15 sit-ups (V-Up) with plate (15/10)

3° min: 10 cal row ou 8 cal bike ou 150m run 

4° min: 10 DB snatches (55/45)

5° min: rest