WOD 8/8/2016 - segunda-feira

A)

Warm-up

TABATA - 4'

PVC pass through

PVC OHS

Mountain climber

Hollow rock

+

TABATA (35/45) - 4'

GOH

Back shoulder press

OHS

Good morning

B)

Strength & Conditioning

EMOM - 8'

A cada 2 min:

Tri-position snatch (70% PR)

Saindo do chão (start position) + hang position + high hang position

EMOM - 4'

2 snatch lift off + 1 snatch pull (100% PR)

EMOM - 6'

2-3 OHS (75% PR)

EMOM - 4'

10 back squats (mesma carga acima)

C)

WOD

EMOM - 12'

1° min: 10 deadlift (205/155)

2° min: 10 C2B (adaptação: 16 pull-ups/20 push-ups)