Quarta-feira(28/11)

A) WARM UP 

EMOM 6'

3 dog stretch + 6 mountain climb + 6 rolinhos

6 Scorpions stretch +10 wrist pulse + 10 T spine pulse 

3 FS + 3 deadlift + 3 Hang Power snatch (45/35 - 55/45)

B) Strength & Conditioning 

HANG POWER SNATCH

EVERY 2' for 16 minutes ( 8 sets)

Set 1 e 2:  50% a 55%

Set 3 e 4:  60% a 65%

Set 5 e 6:  70% a 75%

Set 7 e 8:  80% ++++

B1) OH  SQUAT 10'

Tempo OHS  32x1

• Set 1:         3 reps 60% RM OHS
• Set 2 e 3:   2 reps 65% a 70%
• Set 5 e 6:   1 rep 75% +++

C) WOD 1

3 rounds of

• 10 deadlift 225/155
• 5 bar MU

anotar tempo e imediatamente sair p WOD 2

WOD 2

30/20/10

• Wall ball 20/14
• T2B

anotar tempo descontando o tempo do WOD 1