WOD 23/10/2017 - segunda-feira

A)

Warm-up

TABATA - 4'

Dog stretch

Mountain climb

Hand stand hold

T spine pulse

B)

Strength & Conditioning

EMOM - 4'

1° min: max strict HSPU

2° min: 3 a 5 muscle snatches (SC 45/35sc / RX 75/55)

B1)

FRONT SQUAT - 12'

Set 1 ======= 2 (60%)

Set 2 ======= 2 (65%)

Set 3 ======= 2 (70%)

Set 4 ======= 1 (75%)

Set 5 ======= 1 (80%)

Set 6 ======= 1 (85%)

Set 7 ======= 1 (90%)

Sets 8/ 9/10 == 1 (90%+)

B2)

Workout - 12'

A cada 2' (6 sets):

Halting snatch deadlift 2" + hang Squat snatch + squat snatch

*Construir sequência pesada // Havendo necessidade, pode soltar a barra depois do hang squat snatch

C)

WOD

6 front squats (155/105)

6 rings MU

12 burpees facing bar

3 rounds 

Time cap: 20'