WOD 15/5/2017 - segunda-feira

A)

Warm-up - 15'

460m run 

+

3 rounds:

6D/6E hawaiian squat

10 T spine pulse 

10 PVC pass through 

10D/10E banded lateral 

+

3 rounds: 

6D/6E bulgarian split squat

6-8 DB Z presses 

4-6 ring dips

B)

Strength & Conditioning 

TABATA - 4'

45/35:

*Snatch push press

*Good morning 

*Drop snatch 

*Narrow grip OHS 

B1)

EMOM - 5'

Sai do rack:

2 snatch balance (2" pausa embaixo)

*pode subir carga

B2)

Workout - 6'

A cada 1'30" (4 sets)

3 High hang snatch (60%-65%)

B3)

Workout - 9'

A cada 1'30" (6 sets)

High hang snatch + hang snatch (65%-70%)

B4)

EMOM - 4'

1 rep: 4 stop halting snatch deadlift (100%)

C)

WOD 

1 km run ou 1.300m row ou 2 km bike

Time cap - 8'

*Comparar resultado semana passada