WOD 18/4/2018 - quarta-feira

A)

Warm-up 

EMOM - 8'

1° min: 6 mountain climbs + 6 rolinhos 

2° min: 10 T Y I raises 

3° min: 10D/10E psoas pulse 

4° min: 5 squat clean & split jerk 

B)

Strength & Conditioning 

Workout - 12'

A cada 90" (8 sets):

1 squat clean & jerk

Sets 1 a 4 ==== 65% RM

Sets 5 a 8 ==== 75%

*Preservar técnica 

B1)

BACK SQUAT - 8'

3-3-3-3 (65% RM) 

C)

WOD 

AMRAP - 6'

15 wall balls (30/20)

12 T2B 

9 power clean (155/105)

Rest 4'

AMRAP - 6'

15 wall balls (20/14)

12 T2B 

9 power clean (135/95)