WOD 20/2/2018 - terça-feira

A)

Warm-up

Tabata - 4'

Mountain climb

Rolinho

T spine extension on foam roller

PVC OHS

Barbell warm-up

2 rounds (1º: 45/35 / 2º: 65/55+)

3 romanian deadlift

3 snatch high pull

3 muscle snatch

3 OHS

3 snatch balance

3 drop snatch

3 squat snatch

B)

Strength & Conditioning

EMOM - 6':

1 SQUAT SNATCH

Set 1 e 2 === 65% 1 RM

Set 3 e 4 === 75%

Set 5 e 6 === 80%

Rest 2'

B1)

Workout - 6'

A cada 1'30" (4 sets):

1 squat snatch (85%+)

C)

WOD

4 rounds:

Max reps === 30" on / 30" off 

Movimentos:

1°: DB snatch (50/35)

2°: burpee facing box jump over

3°: C2B

4°: DU

5°: cal row

*Anotar o somatório por movimento: total de cada round OU total dos 4 rounds