WOD 22/1/2016 - sexta-feira

A)

Warm-up - 10'

PVC: giro de ombros frente/atrás, só direito, só esquerdo etc.

BARBELL: 5 GOH, 5 good morning, 5 muscle snatch, 5 snatch balance 5 drop snatch

B)

Strenght & conditioning

EMOM - 6'

2 muscle snatch (carga livre e progressiva)

EMOM - 6'

2 power snatch (75% PR)

EMOM - 10'

A cada 2 min:

2 snatch lift off 2" pause + 1 snatch full (85% PR)

C)

WOD

7 SOH (135/95)

14 deadlifts (135/95)

21 wall balls (20/14)

3 rounds for time

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ENDURANCE

A)

Warm-up - 4'

TABATA de quick run (no lugar)

B)

WOD

Em dupla

40 walking lunges

40 burpee

40 sit ups V-up

200m run

40 jump lunges

40 push up

40 box jumps

400m run

4 rounds for time