Warm-up
TABATA 4'
- mountain climb
- shoulder TAP
- sit-up remador
- dog stretch
B)
Strenght
4 rounds not for time:
3 TGU D + 3 TGU E (aumentando a carga)
* anotar a carga que fechou a sequência
C)
WOD
21 power clean (95/65)
18 front squats
15 push presses
12 thrusters
9 C&J
12 thrusters
15 push presses
18 front squats
21 power clean
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ENDURANCE
A)
Warm-up
EMOM - 15'
1° min: 16 step lunges
2° min: 14 russian swings KB
3° min: 12 kipping pull-ups
4° min: 10 mountain climbs
5° min: 8 thrusters KB
B)
Movimentos do WOD
C)
"Chris Kyle Memorial WOD "
4 pistols
25 American swings (24/16)
50 push-ups
75 pull-ups
50 push-ups
25 American swings
4 pistols
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