Warm-up
800m run
+
5 rounds:
10 push-ups
15 hollow rocks
B)
Strength & Conditioning
EMOM - 6'
1° min: 15 thrusters (45/35)
2° min: 15 sit-ups v-up
3° min: 15 jump squats
Bench press - 15'
8 (65% PR)
8 (70%)
6 (75%)
6 (80%)
4 (85%)
4 (85%)
C)
WOD
AMRAP - 15'
200m run
20 box jumps
15 plates GOH (45/25)
10 target burpees (plate)
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ENDURANCE
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ENDURANCE
A)
Warm-up - 6'
DU e variações
B)
Conditioning
10 x 200m run
10 x 200m run
Rest 1' entre os rounds
C)
WOD
21/15/9
Wall ball (20/14$
Sit-up butterfly
Box jump
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