WOD 28/11/2017 - terça-feira

A)

Warm-up

EMOM - 6'

1° min: 10 mountain climbs + 6 rolinhos

2° min: 10 T raise + 10 Y raise + 10 I raise 

3° min: 10 T spine extensions on foam roler + 10 T spine pulses 

B)

Strength & Conditioning

EMOM - 3'

3 tall snatches + OHS 5" hold at the botton position (45/35)

B1)

EMOM - 3'

2 tall snatches + OHS 5" hold (65/45)

B2)

20 minutes === 6 sets:

1 snatch pull + 1 hang snatch + 1 snatch from bellow the knee + 1 squat snatch (75%-80%)

*construir carga ao longo dos sets

*pode soltar a barra qdo necessitar

C)

WOD

15 12 9 == Thruster (95/65)

  7  5  3 == Ring MU

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ENDURANCE 

A)

Warm-up

EMOM - 8'

1° min: 30 jumping jacks

2° min: 25 air squats

3° min: 20 sit-ups remador

4° min: 5 power cleans + 5 hang Squat cleans (45/35)

B)

Strength & Conditioning

EMOM - 15'

1 hang squat clean

*Construir um heavy single

C)

WOD

30" IN 30" OFF

4 rounds = 24'

1° min: box jump

2° min: back squat (95/65)

3° min: strict pull-up

4° min: push-up

5° min: DU

6° min: bent over barbell row