10'
30 SU ou DU
20 sit-ups
10 push-ups
5 burpees
B)
Pull snatch
3-3-3-3-3 (110%)
C)
WOD
200m run
+
3 rounds
10 K2E
10 box jumps
+
460m run
+
3 rounds
10 T2B
10 burpees
200m run
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Endurance
A)
-------------------------------------------------------------------
Endurance
A)
Warm-up
1/2 Tabata de swing unilateral (KB máx 20 kg)
B)
Strength & conditioning
AMRAP - 6'
AMRAP - 6'
10 single arm KB C&J (5 cada lado)
10 wall balls (20/14)
C)
WOD
400m run
400m run
30 push-ups
30 front squats (95/65)
200m run
30 T2B
30 push presses (95/65)
400m run
For time
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