WOD 5/12/2017 - terça-feira

A)

Warm-up - 10'

3 rounds:

20 DU 

6 rolinhos 

10 T spine pulses 

+

1 pull + 1 high pull + 1 muscle snatch + 1 OHS 

2 " 2 " 2 " 2 "

3 " 3 " 3 " 3 "

B)

Strength & Conditioning 

Workout - 2'

A cada 30'' (4 sets):

2 drop snatches (45/35)

B1)

EMOM - 3'

2 snatch balance (até 50% PR)

B2)

Workout - 6'

A cada 2' (3 sets):

1 hang squat snatch + 1 snatch snatch (65%-75%)

B3)

Workout - 6'

A cada 2' (3 sets):

2 squat snatches (75%-85%)

B4)

Workout - 6'

A cada 2' (3 sets):

1 squat snatch (85%-90%)

B5)

EMOM - 4'

2 snatch pull (100% PR )

C)

WOD 

150 DU 

30 thrusters (95/65)

20 burpee over bar 

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ENDURANCE 

A)

Warm-up 

4 rounds:

20 jumping jacks 

10 air squats 

5 reverse burpees 

Tabata - 4'

Front squat (45/35)

Wrist pulse 

Hollow rock 

Rolinho 

B)

Strength & Conditioning 

Front squat 

Set 1 == 6 (65-70%)

Set 2 == 4 (75%)

Set 3 == 2 (80%-85%)

Set 4 == 1 (90%-100%) 

C)

WOD 

3 clusters (155/105)

2 jerks 

5 burpees over bar

10 HSPU

6 rounds (time cap: 15')