WOD 4/5/2018 - sexta-feira

A)

Warm-up

3 rounds: 

10 PVC pass through 

20 plank shoulder taps 

20 V-Up sit-ups 

10 mountain climbs 

A1)

EMOM - 4'

1° min: 3 clean deadlift + 3 high pull + 3 muscle clean 

2° min: 5 power clean + 5 squat clean 

B)

Strength & Conditioning 

EMOM - 8'

1 power clean + 1 front squat

*Iniciar com 60% e chegar a 80% RM power clean

B1)

EMOM - 6'

4 clean high pull (80%)

B2)

EMOM - 4'

3 clean deadlift (100%)

C)

WOD 

AMRAP - 5'

6 front squats (155/105)

6 pull-ups 

12 push-ups