WOD 16/6/2017 - sexta-feira

A)

Warm-up

TABATA -4'

PVC pass through

OHS PVC

T spine pulso 

Wrist pule

+ 

TABATA - 4"

Snatch push press 

OHS

Muscle snatch 

Power snatch 

B)

Strength & Conditioning 

EMOM - 6'

1 muscle snatch + 1 drop snatch (aumentando a carga) 

B1)

EMOM - 6'

2 snatch balance

B2)

EMOM - 6'

2 power snatch (até 75% PR)

B3)

EMOM - 6'

2 snatch lift off + 1 snatch full (até 85%)

C)

WOD 

7 SOH 

14 deadlifts 

21 wall balls (20/14)

3 rounds

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ENDURANCE 

A)

Warm-up 

600m run

B)

Conditioning WODs - 15'

B1)

3 min: maior número de DB snatch 

Rest 1'

B2)

3 min: maior número de push-up

Rest 1'

B3)

3 min: maior número de wall ball (20/14)

Rest 1'

B4)

3 min: maior número de sit-up (remador)

C)

WOD 1

8 KB sumo deadlift high pull (24/16)

12 gobblet squats 

16 American swings

200m run

4 rounds

Rest 5'

WOD 2

8 power clean (95/65)

12 front squats

16 deadlifts 

200m run

3 rounds