WOD 1º/6/2018 - sexta-feira

A)

Warm-up

Tabata - 4'

• PVC pass through 

• Kipping on ring or bar

• Glute bridge 

• Hand stand shoulder tap 

Tabata - 4'

• Front squat hold (45/35)

• Shoulder press opener 

• Power clean 

• Power jerk 

B)

Strength & Conditioning 

EMOM - 16'

1 C&J (iniciar com 50% RM até 80%)

*Power

*Últimas 5 séries com 80%

C)

WOD 

EMOM - 20'

• 3 a 6 rings MU 

• 10 thrusters (95/65)

• 40 DU 

• 10 box jumps 

• Rest