WOD 6/6/2018 - quarta-feira

A)

Warm-up

TABATA - 4'

• Jumping jack 

• Step lunge 

• Hollow rock 

• T spine pulse 

EMOM - 6'

• 10 psoas pulse D + 10 psoas pulse E 

• 5 front squats 3" pause + 5 shoulder presses opener 

• 5 squat clean & split jerks 

B)

Strength & Conditioning 24'

Squat clean & split jerks 

Workout - 24'

A cada 2' (12 sets):

• Set 1 e 2 ===== 3 (55% RM)

• Set 3 e 4 ===== 2 (65%)

• Set 5 e 6 ===== 1 (75%)

• Set 7 e 8 ===== 1 (80%)

• Set 9 ======== 1 (85%)

• Set 10 ======= 1 (90%)

• Set 11 e 12 === 1 (95%+)

C)

WOD 

1.000m row

100 DU

1.000m run (2x 460m + 100m)

Time cap: 18'

*Com colete (H: 15lb / F: 10lb)