terça-feira, 31 de outubro de 2017

WOD 1º/11/2017 - quarta-feira

A)
Warm-up
EMOM - 10'
1° min == 5 dog stretches + 5 rolinhos
2° min == 6 snatch push presses (45/35)
3° min == 3 snatch balances + 3 drop snatches 
4° min == 3 high hang squat snatches + 3 hang squat snatches
5° min == 3 squat snatches

B)
Strength & Conditioning
Workout - 4'
A cada 2' (2 sets):
3 high hang squat snatches (65%-70%)

B1)
Workout - 6'
A cada 2' (3 sets):
2 hang squat snatches (75%-80%)

B2)
Workout - 6'
A cada 2' (3 sets):
2 squat snatches (80%+++)

B3)
Workout - 6'
A cada 2' (3 sets):
1 squat snatch (90%+++)

B4) 
Front squat - 10'
Achar 1 RM dead stop front squat

C)
WOD
AMRAP - 6'
6 hang squat cleans (155/105)
6 bar facing burpees

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