Iron

Aquecimento: 3x 2' Jump Rope + 30 Push-ups + 20 Squats + 10 Pull-ups + 20 Squats + 30 Push-ups + 2' Jump Rope

Força:

Pause Jerk 3x5 (100%- 95% -90%) (2 seg)
Overhead Squat + Snatch Push Press 3x (4+4) (100%- 95% -90%)
Back Squat 5x3 (100% - Carga utilizada no treino 2ª)
Pause Back Squat 5x3 (80% - Carga utilizada no Back Squat)

 

 

 

WOD

 

" Push Yourself Beyond Limits "