Warm-up
Dynamic mobility and activation
B)
Strength
12' para construir 1 RM de front squat
+
12' para construir 1 RM de jerk
C)
WOD
10 pull-ups
10 pistols
30 DU
rest 1'
3 rounds for time
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ENDURANCE
A)
Warm-up30/15/5
burpee
sit-up (V-up)
walking lunge
100m run
ENDURANCE
A)
Warm-up30/15/5
burpee
sit-up (V-up)
walking lunge
100m run
B)
Strength & conditioning
10/8/6/4/2 shoulder press (DBou KB)
10/8/6/4/2 single leg deadlift 5/5 ( " )
10/8/6/4/2 saltos dentro do pneu
10/8/6/4/2 GHD
10/8/6/4/2 strict pull-up
C)
Strength & conditioning
10/8/6/4/2 shoulder press (DBou KB)
10/8/6/4/2 single leg deadlift 5/5 ( " )
10/8/6/4/2 saltos dentro do pneu
10/8/6/4/2 GHD
10/8/6/4/2 strict pull-up
C)
WOD
AMRAP 5'
12 DB snatch
100m run
AMRAP 5'
12 DB snatch
100m run
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