WOD 27/2/2018 - terça-feira

A)

Warm-up

EMOM - 6' (3 sets):

1° min: 20 jumping jacks + 20 split jacks

2° min: 6 mountain climbs + 10 T spine pulses on box

3° min: 6 shoulder presses opener + 6 front squats

B)

Strength & Conditioning

EMOM - 4' (4 sets):

SPLIT JERK (saindo do rack)

Set 1 ===== 3 (50% RM jerk)

Set 2 ===== 3 (60%)

Set 3 ===== 2 (65%)

Set 4 ===== 2 (70%)

B1)

Workout - 12'

A cada 2" (6 sets):

SPLIT JERK

Set 1 ===== 75%

Set 2 ===== 80%

Set 3 ===== 85%

Set 4 /5/6 == 90%+++

B2) 

Construir um heavy single - 12'

FRONT SQUAT

C)

WOD

Time cap 15'

3 rounds:

50 alternating knee ups

50 DU

10 C2B

10 burpees box jump