WOD CFRP 22/12

Postado por Coach Armando

 

Heavy Day - Back Squat

Every min for 3 min:

1' - 8 reps @ 50%

2' - 6 reps @ 60%

3' - 4 reps @ 70%

Rest 2 min and then

Every 4 min for 16 min:

  3 RM

Rest 2 min and then

BIG WAVE 4 Sets :

1a e 3a _ Set 6 reps @ 85% ( de 3RM encontrados acima)

      Rest 40seg

2a e 4a _ Set 20 reps @ 60%  ( de 3RM encontrados acima)

      Rest 2 min