Warm-up - 15'
200m run
30 DU
30 hollow rocks
8 single arm DB row (cada braço)
6 shoulder press DB (cada braço)
3 wall climbs
4 rounds
+
10x wrist pulse
10x psoas pulse cada perna
10x D spine stretch
2 rounds
B)
Strength & Conditioning
FRONT SQUAT (rack)
5 rounds
4 (60% PR) 2" pause
*pode aumentar a carga
EMOM - 5'
3 shoulder presses (70% a 80% PR)
C)
WOD
920m run
25 SOH (105/75 RX - 95/65 SC)
700m run
20 SOH (135/95 RX - 105/75 SC)
460m run
15 SOH (155/105 RX - 135/95 SC)
For time
Nenhum comentário:
Postar um comentário