WOD 11/06/2018 SEGUNDA-FEIRA

A) WARM UP
TABATA 4'' 

• Mountain climb
• Rolinho
• Step lunge
• Air squat

B) STRENGHT & CONDITIONING 

4 ROUNDS OF

• Weighted box jump

• 6 reps
• colete: 20lb/14b
• sem colete: everest/masculino

+

4 ROUNDS OF

• Seated box jump
• 2 reps
• sem colete
• altura tradicional

B1) BACK SQUAT

20'

• Set 1:    4 reps - 40%
• Set 2:    3 reps - 50%
• Set 3:    2 reps - 65%
• Set 4:    1 rep - 75%
• Set 5:    1 rep - 85%
• Set 6:    1 rep - 90%
• Set 7:    1 rep - 95%
• Set 8:    1 rep - 95%+

C) WOD

AMRAP 6'

• 10 Front Squat (135lb/95lb)
• 5 Hang Power clean (135lb/95lb)
• 10 HSPU