WOD 26/9/2017 - terça-feira

A)

Warm-up

EMOM - 9'

1° min: 5 dog stretches + 10 mountain climbs

2° min: 5 front squats (45/35) + 5 good mornings

3° min: 5 snatch push presses + 5 OHS (45/35)

B)

Strength & Conditioning

Workout - 4'30''

A cada 1'30" (3 sets):

3-position snatch (60%) 

*High hang/mid thigh/floor

B1)

Workout - 6'

A cada 2' (3 sets):

1 hang squat snatch + 2 squat snatches (75%)

B2)

Workout - 6'

A cada 2' (3 sets):

1 snatch high pull + 1 squat snatch (75%/80%/85%)

B3)

FRONT SQUAT - 10'

Sets 1 e 2 = 3 (70% )

Sets 3 e 4 = 2 (80%)

Sets 5 e 6 = 1 (90%)

C)

WOD

400m run (2x 200m)

10 OHS (135/95)

10 burpees box jump over

10 thrusters (135/95)

3 rounds

(time cap: 18')

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ENDURANCE 

A) 

Warm-up

5' run (trote)

5' DU e variações

5' row

B)

Strength & Conditioning

AMRAP - 6'

10 alternating DB snatches

6 burpees

*carga livre - anotar

Rest 2'

AMRAP - 6'

5 strict pull-ups

15 american swings (24/16)

C)

WOD

AMRAP - 15'

3 power clean (135/95)

6 burpees box jump over

Rest 5'

1km run (2x 460m + 100m)