WOD 8/1/2018 - segunda-feira

A)

Warm-up 

EMOM - 6'

1° min: 5 dog stretches + 10 T spine pulses 

2° min: 5 rolinhos + 10 mountain climbs 

3° min: 10 T /10 Y / 10 I raises

EMOM - 4'

1° min:

3 snatch grip romanian deadlift 

3 snatch pull

3 muscle snatch 

3 OHS 

2° min:

3 snatch balance 

3 snatch drop 

3 squat snatch 

B)

Strength & Conditioning - 20'

Workout - 20'

A cada 2' (10 sets):

1 power snatch + 1 squat snatch 

Set 1 / 2 ======= 65% RM 

Set 3 / 4 ======= 70%

Set 5 / 6 / 7 ===== 75%

Set 8 / 9 / 10 ==== 80%+

C)

WOD 

EMOM - 18' (6 sets)

1° min: 10 cal row 

2° min: 10 burpees on plate 45lb 

3° min: 20 DU + 5/3 strict pull-ups (pronadas)