WOD 19/2/2018 - segunda-feira

A)

Warm-up

EMOM - 6'

1° min: 5x - 1 dog stretch + 1 D/E mountain climb

2° min: 10 wrist pulses + 8 gobblet squats 

3° min: 25"D /25"E psoas pulses

B)

Strength & Conditioning - 14'

2 FRONT SQUATS 

Set 1 e 2 ===== 75% 1 RM

Set 3 e 4 ===== 80%

Set 5 e 6 ===== 85%

B1)

EMOM - 6'

1 power clean + 1 power jerk

Set 1 e 2 ===== 65% 1 RM

Set 3 e 4 ===== 70%

Set 5 e 6 ===== 75%

Rest 2'

B2)

Workout - 4'30''

A cada 1'30" (3 sets):

1 power clean + 1 power jerk (80%+)

C)

WOD

Workout - 24'

A cada 8' (3 sets):

200m run

12 burpees touch bar

6 rings MU (adapt.: 6 bar MU ou 10 pronated strict pull-ups)

20 cal row