WOD 24/7/2017 - segunda-feira

A)

Warm-up

AMRAP - 8'

200m run

10 gobblet squats

3-5 strict pull-ups

8D/8E lateral lunges

10 push-ups

+

5 snatches high pull (45/35)

5 power snatches

5 OHS

*Repete 3x (aumentando a carga)

*Repete 1x (aumentando a carga)

B)

Strength & Conditioning - 28'

Workout - 4'

A cada 2' (2 sets):

3 snatches high pull + 3 power snatches + 3 OHS (55%-60% RM snatch)

B1)

Workout - 4'

A cada 2' (2 sets):

2 snatches high pull + 2 power snatches + 2 OHS (65%-70%)

B2)

Workout - 6'

A cada 2' (3 sets):

1 snatch high pull + 1 power snatch + 1 OHS (75%-80%)

B3)

Workout - 8'

A cada 2' (4 sets):

7 back squats (70%-75%)

*Sai do rack

B4)

EMOM - 6'

5 deadlifts (75%-80%)

C)

WOD

500m row / 400m run

20 OHS (115/75)

10 C2B

3 rounds for time