WOD 1º/3/2016 - terça-feira

A)

Warm-up

600m run

+

3 rounds:

10 PVC pass through

10 PVC OHS 

30" PVC OHS hold 

5 dog strech

B)

Strength & conditioning

EMOM - 6'

3 Muscle snatch + 3 OHS (45/35)

Rest 2'

EMOM - 6'

1° min: 5 high hang power snatch (95/65)

2° min: 3 snatch balance

C)

WOD

AMRAP - 8'

5 hang power snatch (115/85)

10 box jumps

1 rope climb 

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ENDURANCE

A)

Warm-up 

800m run

+

3x Ttabata de 8 movs. diferentes: 

DU 

Air squat

Push-up

Jumping jack 

Sit-up butterfly

Back extension

Hollow rock 

Plank

+

400m run

Rest 5'

B)

WOD 

1.200m run

50 wall balls (20/14)

50 sumo deadlift high pull (75/55)

50 push-ups

50 lateral bar jumps

For time