Warm-up - 15’
Mobility PVC:
10/8/6
Pass through (D)
Pass through (E)
OHS
Barbell:
4 rounds
8 deadlift
6 SOH
8 floor presses
Obs.: carga leve p/ aquecimento (75/55)
B)
Conditioning
EMOM - 6’
6 thrusters (115/75 RX - 95/65 SC)
6 burpees over the bar
Rest 3’
EMOM - 5’
5 SOH (115/75 RX - 95/65 SC)
5 burpees over the bar
C)
WOD
21/15/9
Deadlift (225/155 RX - 185/135 SC)
Box jump
HSPU
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ENDURANCE
A)
Warm-up
5 rounds
15 pass through
2 tire flips + 2 jumps in/out
10 waves
B)
Preparar carga do treino
(95/65)
C)
WOD
400m run
80 walking lunges
8 OHS (95/65)
80 box jumps over (homens: caixa feminina / mulheres: caixa mais baixa)
8 OHS
400m run
For time
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