domingo, 21 de maio de 2017

WOD 22/5/2017 - segunda-feira

A)
Warm-up 
TABATA - 4'
Dog stretch 
Wrist pulse 
Mountain climber 
Front squat c/ 2" pausa (45/35)
+
EMOM - 4'
1° min: 2 clean high pull + 2 squat clean 
2° min: 2 hang clean pull + 2 hang squat clean

B)
Strength & Conditioning 
Workout - 9'
A cada 1'30"(6 sets):
Tri position clean (50/60% RM)

B1)
Workout - 9'
A cada 1'30"(6 sets):
1 squat clean + 1 hang squat clean + front squat (60%/70%) 

B2)
EMOM - 6'
1 clean pull + 1 squat clean (75&/85%)

C)
WOD 
AMRAP - 3'
Max squat clean (RX 155/105 - SC 115/75)

Rest 3'

Achar 1 RM clean 
Time cap: 5

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