WOD 24/11/2017 - sexta-feira

A)

Warm-up

EMOM - 9'

1° min: 6 rolinhos + 10 wrist pulses

2° min: 3 power cleans from bellow the knee + 3 front squats 3" pause

3° min: 3 squat cleans from bellow the knee

*45/35 na primeira rodada

*55/45 na segunda rodada

*65/55 na terceira rodada

B)

Strength & Conditioning

EMOM - 3'

2 squat cleans from bellow the knee (50% RM clean)

*2" pause 

*pode aumentar carga

B1)

Workout - 9'

A cada 1'30" (6 sets):

1 squat clean from bellow the knee (60%-75%)

*2" pause 

*aumentando a carga 

B2)

Preparar movimentos e carga p/ WOD

C)

WOD

75 DU

10 push presses (135/95)

10 OHS (135/95)

10 american swings (24/16)

50 DU

20 push presses (115/85)

20 OHS (115/85)

20 american swings (24/16)

25 DU

30 push presses (95/65)

30 OHS 95/65

30 american swings (24/16)

For time

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ENDURANCE 

A)

Warm-up

EMOM - 9'

1° min: 10 PVC pass through + 10 PVC OHS

2° min: 3 snatches high pull + 3 muscle snatches + 3 snatch push presses

3° min: 30" hollow rock

B)

Preparar movimentos e carga p/ WOD

C)

WOD

Em duplas:

300 DU

100 pull-ups

200 DU

80 box jumps over

100 DU

60 snatches (115/75 - qualquer snatch)

80 DU

40 OHS (115/75)

For time