Warm-up - 10'
200m run
50 DU (ou tentativas)
25 OH step lunges (45/25)
15 HSPU
25 OH step lunges
B)
Strength & Conditioning - 40'
3 rounds:
30 OHS (95/65)
8 C2B
TIME CAP - 15'
(Quem for acabando vai montando a carga do próximo)
Rest 5'
9 snatch (135/95)
40 pull-ups
7 snatch
30 pull-ups
5 snatch
20 pull-ups
TIME CAP - 15'
Rest 5'
C)
WOD
AMRAP - 3'
400m run + max GOH (185/125)
---------------------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up - 12'
AMRAP - 3'
300m row
+
Max thruster (45/35)
rest 3'
AMRAP - 3'
300m row
+
Max box jump over
(anotar o max de thruster e box jump)
B)
Strength & Conditioning - 15'
Thruster (saindo do rack)
4-4-4-4-4-4 (arumentando a carga)
C)
WOD
7 burpees box jump over
6 power clean (115/75)
8 rounds for time
Nenhum comentário:
Postar um comentário