WOD 2/9/2016 - sexta-feira

A)

Warm-up 

EMOM - 9'

1° min: 10 PVC pass through + 5 OHS

2° min: 8 burpees 

3° min: 6 muscle snatch + 3 OHS (45/35)

B)

Strength & Conditioning - 20'

*Construir carga e anotar a carga que terminou o complex:

1 snatch pull + 1 snatch high pull + 1 power snatch + 1 OHS

C)

WOD

3-6-9-12

Power snatch (135/95 RX - 75/55 SC)

200m run

For time

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ENDURANCE 

A)

Warm-up 

EMOM 9'

1° min: 10 PVC pass through + 10 OHS

2° min: 5 dog strech 

3° min: 10 deadlifts KB

B)

WOD 27

AMRAP - 3'

100m sprint

8 American swings (24/16)

rest 3'

AMRAP - 3'

8 gobblet squats (24/16)

8 jump lunges

rest 3'

AMRAP - 3'

Burpee pull-ups

rest 3'

AMRAP - 3'

16 DU

8 sit-ups v-up

rest 3'

AMRAP - 3'

100m sprint

8 American swings

Obs.: anotar os rounds individualmente e comparar o 1° e o 5°