Warm-up
Tabata - 4'
*swing alternado
*bent over DB row (remada serrote) D
*bent over DB row E
*chinese plank
B)
Strength & Conditioning
EMOM - 6'
3 split jerk balance
*pode aumentar a carga
Depois:
1 RM split jerk - 14'
C)
WOD
5 deadlifts (205/155 - 185/135)
15 HSPU
10 pull-ups
8 rounds for time
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ENDURANCE
A)
Warm-up
Tabata- 4'
DU
*mountain climber
*dog stretch
*gobblet squat KB
200m run
Tabata - 4'
*step-up
*ativação escapular no ring
*sit-up remador
*back extension
B)
WOD
AMRAP - 4'
8 double KB front squat (24-24/16-16)
16 sit-ups butterfly
Rest 4'
AMRAP - 4'
20 OH step lunges (45/25)
10 burpees on target plate
Rest 4'
AMRAP - 4'
8 pull-ups
16 box jumps
Rest 4'
AMRAP - 4'
20 OH step lunges
10 burpees on the target
Rest 4'
AMRAP - 4'
8 double KB front squat
16 sit-ups butterfly
*Anotar todos os rounds e comparar o desempenho dos rounds similares
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