WOD 19/1/2017 - quinta-feira

A)

Warm-up - 10'

Dynamic mobility and activation 

2 rounds:

20 T spine pulse on box

20 psoas pulse D 

20 psoas pulse E 

5 deep squat progressions

+

460m run 

B)

Strength & Conditioning - 5'

Burgener Warm-up 

3 rep de cada movimento: 

- pull

- high pull

- muscle snatch 

- OHS 

- 3 caídas do snatch land

- drop snatch

EMOM - 8' 

2 power snatches (construir carga)

EMOM - 6'

A cada 1'30:

1 squat snatch (construir carga )

EMOM - 10'

A cada 2':

BACK SQUAT (saindo do rack)

6 (65% PR)

4 (70%)

3 (75%)

2 (80%)

4 a 8 (75%)

C)

WOD 

15 GOH (135/95)

30 C2B 

15 thrusters 

20 burpees over bar 

15 OHS 

10 bar MU

For time