WOD 27/3/2018 - terça-feira

A)

Warm-up

Tabata - 4'

PVC pass through in bottom position

T spine pulse

Shoulder press opener (45/35)

Romanian deadlift (45/35)

EMOM - 2'

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

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

EMOM - 4' (aumentar a carga)

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

2° min: 1 power snatch + 1 snatch balance + 3 snatch drop 

B)

Strength & Conditioning - 15'

1 squat snatch from below the knee + 1 OHS

*Construir carga 

C)

WOD

AMRAP - 14'

21 wall balls (20/14)

15 push-ups

9 cal row 

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ENDURANCE

A)

Warm-up 

3 rounds:

10 air squats

20 hand plank shoulder tap

30" L-sit hold

20 mountain climbs

10 back squats (45/35)

B)

Strength & Conditioning - 15'

BACK SQUAT

Set 1 ==== 5 (40%)

Set 2 ==== 5 (50%)

Set 3 ==== 4 (60%)

Set 4 ==== 3 (70%)

Set 5 ==== 2 (80%)

C)

WOD

AMRAP - 25'

400m run (2x 200m)

20 american swings (24/16)

30 air squats

40 DU