WOD 31/10/2016 - segunda-feira

A)

Warm-up - 10'

Tabata 4'

PVC pass through 

PVC OHS

+

3 rounds - 6':

10 T spine pulse on box 

10 russian baby makers

10 plank with scapular retraction

B)

Strength & Conditioning

EMOM - 4'

2 drop snatch (45/35) - aumentar a carga

 EMOM - 4'

2 snatch balance (aumentar a carga)

EMOM - 2'

1 heavy snatch balance (aumentar a carga)

EMOM - 15'

A cada 2'30:

*construir heavy complex

1 snatch pull + 1 hang squat snatch + 1 power snatch from below the knee + 1 snatch full

*anotar a carga

C)

WOD 

EMOM - 18'

A cada 3':

100 DU

25/20 push-ups