WOD 2/10/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

PVC pass through

Mountain climb

T spine pulse

Rolinho

+

EMOM - 6' (45/35)

1° min: 4 snatch push press + 4 OHS

2° min: 4 snatch balance + 4 drop snatch

3° min: 4 power snatch bellow the knee + 4 hang squat snatch

B)

Strength & Conditioning

SQUAT SNATCH

Workout - 8'

A cada 2' (4 sets):

Sets 1 e 2 = 3 (60% PR)

Sets 3 e 4 = 2 (70%)

B1)

Workout - 9'

A cada 1'30" (6 sets):

Sets 1 e 2 = 1 (80%)

Sets 3 e 4 = 1 (90%)

Sets 5 e 6 = 1 (90% +)

C)

WOD

21 hang clean (155/105)

15 HSPU

7/5 rings MU

15 GOH (135/95)

12 HSPU

5/3 MU (adaptação: 10/6 pull-ups)

9 snatches (115/75)

7 HSPU

3/1 MU (adaptação: 6/2 pull-ups)

*qualquer clean/snatch