Warm-up - 10'
30 DU/60 SU
10 kippings
10 squats
10 burpees
3 rounds
B)
Strength & Conditioning
EMOM - 6'
5 KB one arm OHS (d/e) (18/12)
Rest 2'
AMRAP - 10'
10 pull-ups
20 sit-ups (canivetes)
C)
WOD
21 push-presses (95/65)
21 back squats
21 swings (24/16)
50 DU
15 push-presses
15 back squats
15 swings
40 DU
9 push-presses
9 back squats
9 swings
30 DU
Time cap: 15'
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ENDURANCE
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ENDURANCE
A) Warm-up -12'
200m run
20 step lunges
20 speed climbs
10 back squats (45/35)
10 good morning ( 45/35)
20 step lunges
20 speed climbs
10 back squats (45/35)
10 good morning ( 45/35)
B)
Strength & Conditioning - 15'
2RM back Squat
2RM back Squat
C)
WOD 1
Time Cap: 12'
50 A swings
1 km run
WOD 2
Partner WOD
150 wall balls (20/14)
* cada vez que trocar o parceiro, os dois juntos fazem 3 burpees
Time Cap: 12'
50 A swings
1 km run
WOD 2
Partner WOD
150 wall balls (20/14)
* cada vez que trocar o parceiro, os dois juntos fazem 3 burpees
Time Cap 15'
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