WOD 9/5/2018 - quarta-feira

A)

Warm-up

EMOM - 8'

1º min: 10 PVC pass through + 10 T spine pulse

2º min: 30" kipping on ring 

3º min: 10 T + 10 Y + 10 I raises

4º min: 5D/5E DB OHS (carga leve) 

A1)

3 rounds:

100m run 

10 mountain climbs 

10 air squats 

10 push-ups

30" hollow rock 

B)

Preparar movimentos e cargas p/ WOD 

C)

WOD 

3 rounds for time: 

300m row 

6D/6E DB OHS (50/35)

30 DU 

6 rings MU

Rest 5'

3 rounds for time: 

200m run 

6D/6E DB push presses (50/35)

9 T2B 

6 bar MU