WOD 18/11/2016 - sexta-feira

A)

Warm-up

EMOM - 5'

5 front squats (35/45)

*pode aumentar a carga

B)

Strength & Conditioning

*sair do rack (arumentar a carga)

EMOM - 10'

1-2 front squat (90% PR)

Depois:

Construir 85% PR snatch - 10'

*qualquer snatch

C)

Conditioning WOD 

15 snatch (85% PR)

*Cada vez que quebrar = 10 burpees over bar

(time cap: 10')

D)

WOD 

AMRAP - 4'

5 hang squat snatch (135/95)

10 burpees over bar

 

Rest 2'

AMRAP - 4'

10 power clean (185/125)

20 pull-ups

Rest 2'

AMRAP - 4'

15 box jumps over 

30 wall balls (20/14)

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ENDURANCE 

A)

Warm-up

10 TGU

10 KB complex swing-catch-squat-press

B)

WOD 

EMOM - 30'

1° min: 30 DU

2° min: 12 unbroken wall balls (20/14)

3° min: 12 box jumps over 

4° min: max sit-ups (butterfly)

5° min: 10 swings + gobblets (24/16)