domingo, 27 de maio de 2018

WOD 28/5/2018 - segunda-feira

A)
Warm-up
Tabata - 4'
• PVC pass through
• OHS PVC 
• Sot press PVC 
• T spine pulse

A1)
Barbell warm-up - 6'
3 reps:
• Snatch pull
• Snatch high pull
• Muscle snatch
• OHS
• Snatch balance
• Snatch drop
• Squat snatch

B)
Strength & Conditioning
EMOM - 4'
2 muscle snatch (carga+)

B1)
Workout - 6'
A cada 2' (3 sets):
High hang squat snatch + hang squat snatch (65%-70% RM)

B2)
Workout - 6'
A cada 2' (3 sets):
Hang squat snatch + squat snatch (70%-75% RM)

B3)
Workout - 9'
A cada 1'30" (6 sets):
Squat snatch (75%-90% do RM)
*Ênfase na técnica

B4)
Time cap: 6'
20 back squats for time (carga final B3)
*Sai do chão
*Anotar tempo e carga

C)
WOD
3 rounds:
20 DB snatches (55/45)
15 box jumps
10 deadlifts (225/155)
Time cap: 9'

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