Wod 13/10   W               Macrociclo 1:2:2

 

General Warm up :

10’

1 lap duck walk

5 Hip hinge PVC

5 Spiderman lunge

5 Jump Squat / air squat

30” Hshold/plank

 

STRENGHT : A.1 Jerk from Rack  5 x 3

                          A.2 Back Squat  5 x 2  ( 90@ 1 Rm )

 

Conditioning :   EMOM 10’

Odd . 10  Russian Swing Rx 32/24 Intermediate 24/16 Newbie 16/12 Beginner Plate 10/5

Even . 5 OHS RX 60/42 , Intermediate 42/30 , Newbie 30/20 Beginner Pvc empty bar