WOD 140903

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Aquecimento

EMOM 10’

• 15 Burpees

Força

• Power Snatch (2-2-2-2-2-2) – sempre a aumentar a carga
• Overhead Squat (3-3-3-3) – sempre a aumentar a carga

EMOM 10’

• 3 Pause Back Squat (3’’ pause) @80% 3RM (minutos ímpares)
• 30’’ Handstand Hold na parede (minutos pares)

WOD

“The Seven”

7 rounds for time:

• 7 Handstand push-ups
• 7 Thrusters (60/40kg)
• 7 Knees-to-elbow
• 7 Deadlifts (110/70kg)
• 7 Burpees
• 7 Kettlebell Swings (32/24kg)
• 7 Pull-ups