WOD 26/3/2018 - segunda-feira

A)
Warm-up
TABATA - 4'
Montain climb
Wrist pulse
Rolinho
Front squat hold

EMOM - 4'

1° min: 3 tall clean

2° min: 2 hang squat clean + 2 squat clean from bellow the knee

B)

Strength & Conditioning

EMOM - 4'

1 hang squat clean (HSC) + 1 squat clean (SC) from bellow the knee

Set 1 e 2 ====== 50% HSC

Set 3 e 4 ====== 60%

B1)

Workout - 12’

A cada 2' (6 sets):

1 HSC + 1 SC from bellow the knee
Set 1 e 2 ====== 70%
Set 3 e 4 ====== 75%
Set 5 e 6 ====== 80%

B2)

BACK SQUAT - 12'

Set 1 ===== 5 (60%)

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

Set 3 ===== 3 (80%)

Set 4 ===== 5+ (70%)

C)
WOD
800m run
50 air squats
25 burpees
10 strict pulll-ups