WOD 13.05.2019

Warm up

Mobility PVC

2 rounds of;

Jump Jacks 25
Overhead squat 10

Tecnical

Snatch

Accessory

Snatch balance 4 x 3
Drop snatch 4 x 3

Complex

4 x

Start position 2 sec
Low Hang snatch 2 sec
Hang snatch 2 sec
High hang snatch 2 sec
Muscle snatch

Wod – Tempo

Dupla

Wod 1

Amrap 6’

Hang snatch Synchronized 5 ( 40/ 25 Kg )
Push ups synchronized 10

1 round por atleta

Rest 2’

Wod 2

Amrap 6’

Wall balls synchronized 10
Pull ups 10

Recovery ;

Fun roller
Desafio CQV – Repetições
500 Abmats Sit ups
500 Kettlebell swing Russo
250 GHD Sit ups
5 x 800 Run
200 Box jump overs