WOD 20/3/2018 - terça-feira

A)

Warm-up

Tabata - 4'

Air squat

Mountain climb

Wrist pulse

Rolinho

EMOM - 8'

1° min: 3 clean grip romanian deadlift + 3 clean pull + 3 muscle clean

2° min: 3 front squat + 2 high hang squat clean

3° min: 2 hang squat clean + 2 squat clean

4° min: 3 tall clean

*1ª rodada: 45/35 ---- 2ª rodada: pode aumentar carga

B)

Strength & Conditioning

EMOM - 4'

Hang squat clean

Set 1 e 2 ===== 2 (50%)

Set 3 e 4 ===== 2 (60%)

B1)

Workout - 8'

A cada 2' (4 sets):

Hang squat clean

Set 1 e 2 ===== 2 (70%)

Set 3 e 4 ===== 2 (75%)

B2)

Workout - 6' 

A cada 2' (3 sets):

Hang squat clean

Set 1 ===== 1 (80%)

Set 2 ===== 1 (85%)

Set 3 ===== 1 (85%+++)

C)

WOD

Workout - 18' 

A cada 6' (3 sets): 

30 cal row

20 wall balls (20/14)

10 power clean (135/95)