WOD 2/2/2018 - terça-feira

A)

Warm-up

3 rounds:

10 PVC pass through 

10D/10E psoas pulse 

10 PVC OHS 

10 PVC sot presses 

10 sit-ups (v-up)

B)

Strength & Conditioning 

EMOM - 6'

1° min: 3 snatch pull + 3 snatch high pull + 3 muscle snatches 

2° min: 3 snatch push presses + 3 snatch balance + 3 OHS 

3° min: 3 snatch drop + 3 power snatches + 3 snatches bellow the knee 

B1)

EMOM - 10'

Complex: 

1 power snatch + 1 OHS + 1 squat snatch bellow the knee 

*Iniciar com 60% PR snatch 

*Não pode soltar a barra

C)

WOD 

AMRAP - 12'

7 hang power snatches (115/75)

9 burpees over bar 

12 KB snatches (24/16)

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ENDURANCE 

A)

Warm-up

3 rounds: 

20 split jacks 

15 sit-ups (v-up) 

8 shoulder presses opener (45/35)

10 push presses 

B)

Strength & Conditioning 

Workout - 9'

A cada 3' (3 rounds): 

10 push presses (95/65)

5 burpees facing bar 

10 push presses 

C)

WOD 

AMRAP - 10'

8 thrusters (95/65)

35 DU