WOD 25/5/2018 - sexta-feira

A)

Warm-up 

EMOM - 6'

• 6 mountain climbs + 6 rolinhos

• 10 wide stance air squats + 10 wrist pulses 

• 5 shoulder presses opener + 5 push jerk 

B)

Strength & Conditioning - 8'

1 box squat (90%-95%)

B1)

Wide stance back squat - 5'

3-3-3 (70% box squat) 

B2)

Power jerk - 10'

Heavy single (construir carga)

C)

WOD 

EMOM - 20'

• 3 hang squat clean + 3 SOH (165/115)

• 40 DU 

• 8 T2B + 8 pull-ups 

• 8 burpees 

• Rest 

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ENDURANCE

A)

Warm-up 

EMOM - 8'

• 50" plank 

• 3 a 5 strict T2B 

B)

Conditioning WOD 

5 rounds:

500m row

200m run 

40 DU 

C)

WOD 

3 rounds:

15 box jumps 

30 thrusters (95/65)

15 T2B

30 deadlifts