Warm-up
400m run
+
3 rounds:
10 PVC pass through
10 burpees
10 mountain climbs
10 air squats (com 2 insistências)
B)
Strentgh & Conditioning
EMOM 15'
*A carga do EMOM é a carga do push press = 85% no max
1° min: 2 power clean + 3 front squat
2° min: 1 power clean + 2 front squat + 2 push press
3° min: 1 power clean + 1 squat clean + 1 front squat + 1 push press
4° min: 1 power clean + 1 push press + 1 squat clean + 1 push press
5° min: rest
C)
WOD
AMRAP - 10'
10 box jumps
20 sit-ups (remador)
200m run
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ENDURANCE
A)
Warm-up
50 DU
40 alternating KB swings
30 sit-ups (remador)
20 jumping lunges
10 kipping pull-ups
3 rounds not for time
B)
WOD
5 rounds (rest 3' entre cada um)
AMRAP 3'
5 pull-ups
10 push ups
15 air squats
*Anotar cada round para comparar
*Tentar manter a constância
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