WOD 4/4/2018 - quarta-feira

A)

Warm-up

AMRAP - 6'

12 russian swings (20/12)

9 gobblet squats

6 burpees

B) 

Strength & Conditioning

EMOM - 6'

1° min: 1 wall climb + 20" handstand hold

2° min: 20 hand plank shoulder taps

3° min: 20 wall facing handstand marching

B1)

EMOM - 4'

1 behind the neck jerk (carga +)

B2)

Workout - 6'

A cada 2' (3 sets):

3 split jerk

B3)

Workout - 6'

A cada 2' (3 sets):

2 clean pull + 2 power clean + 2 front squat + 2 push jerk

B4)

Workout - 8'

A cada 2' (4 sets):

1 clean pull + 1 power clean +1 front squat + 1 push jerk

*Em toda a parte técnica, não tem percentual / ênfase exclusivamente na qualidade do mov

C)

WOD

For time

800m run (700m + 100m)

12 T2B

9 bar MU

6 C&J (185/135)