WOD 20.10.2016

WOD 20.10.2016
WOD 20.10.2016

E ai Coach, o que temos pra hoje?

WM

Categoria:

,

O que vamos usar?

A) Mobilidade

B) Aquecimento
3 Rounds
16 Reps de Agachamento Lateral
20 Mts. de Andar de Pato
200 Mts. de Corrida – Pose Running
(+)
40 Burpees

C) Back Squat
1 X 6 @ 60% - Rest 3’
1 X 4 @ 70% - Rest 3’
1 X 2 @ 80% - Rest 4’
1 X 1 @ 90%

D) “WIDOW MAKER”
1 X 20 Reps @ 80% do seu PR de Back Squat
Caso quebre a série, diminua o peso em 10%, descanse 5’ e recomece.
Aumente o peso cerca de 3% por semana.
Respeitem os descansos.

Fotos do Wod


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