WOD 14/11/2017 - terça-feira

A)

Warm-up

EMOM - 8'

1° min: 10 T raises / Y raises/ I raises

2° min: 10 PVC pass through + 10 PVC sot presses

3° min: 10 biceps curls barbell (45/35)

4° min: 6/6 DB tríceps extensions

EMOM - 3'

3 tall snatches

*pode crescer carga

B)

Strength & Conditioning

Workout - 14'

A cada 2' (7 sets):

3 stop halting snatch deadlift + 2" bellow the knee + 1 squat snatch (65%-75%)

*2" descola do chão, 2" abaixo joelho, 2" acima joelho e fica em pé, volta 2" abaixo do 

joelho e, imediatamente, faz o squat snatch

C)

WOD

4 rounds for time:

15 OHS (115/85)

12 burpees over bar

9 power snatches

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ENDURANCE 

A)

Warm-up

EMOM - 12' (3 sets):

1° min: 20 DB alternating reverse lunges (10/10)

2° min: 45" side plank D

3° min: 45" side plank E

4° min: 8 a 10 DB Z presses

B)

Strength & Conditioning

3 RM push press (construir carga)

B1)

AMRAP - 10'

250m row

20 push-ups

10 pull-ups

C)

WOD

AMRAP - 10'

30 DU

20 sit-ups (V-Up)

10 ring dips