WOD 16/1/2018 - terça-feira

A)

Warm-up

EMOM - 6'

1° min: 10 mountain climbs + 5 rolinhos

2° min: 10 T spine pulse + 5 dog stretches

3° min: 10 T/ Y/ I raises

EMOM - 6'

1° min: 3 snatch grip romanian deadlifts + 3 snatch pull + 3 muscle snatches

2° min: 3 OHS + 3 snatch balance + 3 snatch drop

3° min: 3 squat snatches

B)

Strength & Conditioning - 20'

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 power jerk

Set 1 e 2 ===== 70% RM snatch

Set 3 e 4 ===== 75%

Set 5 e 6 ===== 80%

Set 7, 8 e 9 === 85%

C)

WOD

Workout - 24'

A cada 8' (3 sets):

800m row ou 1.000m run (700+200+100)

10 burpees over wall ball

10 HSPU

30 DU

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ENDURANCE

A)

Warm-up

EMOM - 12'

1° min: 10 PVC pass through + 10 PVC OH step lunge

2° min: 50" plank

3° min: 12 american swings (20/12)

4° min: 30" bar L-sit hold

B)

Strength & Conditioning

3 rounds:

Time cap: 15'

8 OH step lunges (135/95)

8/8 DB rows (55/35)

8 strict T2B

C)

WOD

3 rounds:

20 DB snatches (55/35)

10 burpees box jump over

60m one arm farmer walk (24/16)