WOD 5/8/2016 - sexta-feira

A)

Warm-up 

Tabata - 4'

* PVC pass through

* PVC good morning

* mountain climber

* hollow rock 

+

Tabata - 4'

* OHS (45/35)

* back shoulder press 

* drop snatch

* biceps curls

B) 

Strength & Conditioning - 16'

EMOM - 4'

4 OHS (50% PR)

EMOM - 4'

2 Drop snatch (manter carga ⬆)

EMOM 4'

2 squat snatch (T&G)

* ⬆⬆⬆carga

EMOM - 4'

1 snatch

Depois:

BACK SQUAT

EMOM - 8'

5 (65% PR)

3 (75%)

1 (85%)

1 (90%)

1 (90%)

1 (90%)

1 (90%)

1 (90%)

C)

WOD

EMOM - 15' 

1° min: 40 DU

2° min: 8 wall balls (30/20)

3° min: 2 a 3 MU ring ou bar

*Adaptação MU: 6 C2B/9 pull-ups/12 push-ups (nada de caixa ou elástico)

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ENDURANCE 

A)

Warm-up 

320m run

32 DU

32 air squats

32 push-ups

Rest 3'

320m run

32 DU

32 air squats

32 push-ups

B)

Strength & Conditioning

50 pistols for time

C)

WOD

AMRAP - 14'

10 deadlifts (225/135)

10 burpee over the bar

40 OH walking lunges (45/25)