WOD 14/3/2018 - quarta-feira

A)

Warm-up

EMOM - 6' (3 sets):

1° min: 10 PVC pass through + 10 T spine pulses

2° min: 10 T + 10 Y + 10 I raises

3° min: 8 burpees

B)

Strength & Conditioning

EMOM - 3'

3 jerk balance

B1)

EMOM - 12'

1 split jerk (sai do rack)

*chegar a 85% RM de split jerk

B2)

BACK SQUAT - 8'

5 (50% RM)

4 (60%)

3 (70%)

2 (80%)

C)

WOD

Workout - 20'

A cada 5' (4 sets):

5 DB thrusters (50/50 - 35/35)

15 wall balls (20/14)

5 deadlifts (225/155)

15 box jumps over