WOD 21/3/2018 - quarta-feira

A)

Warm-up

Tabata - 4'

PVC pass through

T spine pulse on box

Scapular push-up

T Y I raise

Tabata - 4'

Nose to wall handstand hold

Strict HSPU unbroken

B)

Strength & Conditioning

EMOM - 4'

1 hang squat snatch + 1 OHS

Set 1 e 2 ===== 50%

Set 3 e 4 ===== 60%

B1)

Workout - 14'

A cada 2' (7 sets):

1 hang squat snatch + 1 OHS

Set 1 ======== 65%

Set 2 ======== 70%

Set 3 ======== 75%

Set 4 e 5 ===== 80%

Set 6 e 7 ===== 85%

C)

WOD

AMRAP - 3'

5 thrusters (135/95)

15 pull-ups

Rest 5'

AMRAP - 3'

10 thrusters (115/75)

10 C2B