WOD 28/12/2017 - quinta-feira

A)

Warm-up

3 rounds:

10 PVC pass through

10D/10E lateral leg swings

10D/10E parallel leg swings

10 T spine pulses

10D/10E psoas pulses

3 rounds (45/35):

3 snatch grip romanian deadlift

3 snatch high pull

3 muscle snatch

3 OHS

3 snatch balance

3 snatch drop

3 squat snatch

B)

Strength & Conditioning

EMOM - 12'

1 squat snatch

Sets 1 e 2 ==== 50%

Sets 3 e 4 ==== 60%

Sets 5 e 6 ==== 65%

Sets 7 e 8 ==== 70%

Sets 9 e 10 === 75%

Sets 11 e 12 == 80%

C)

WOD

Workout - 24'

A cada 8' (3 sets):

40 cal row ou 400m run ou 30 cal bike

20 burpees on plate (45)

20 push presses (115/75)