Warm-up
EMOM - 9'
1°min: 10 PVC pass through + 6 mountain climbs
2°min: 5 a 10 kick to handstand
3°min: 5 strict pull-ups + 5 C&J (45/35)
B)
Strength & Conditioning
EMOM - 20'
A cada 2':
1 C&J
Set 1/2: 65% PR
Set 3/4: 70%
Set 5/6: 75%
Set 7/8/9/10: 80% a 85%
C)
WOD
AMRAP - 3'
200m run
30 wall balls (20/14)
20 T2B
30 box jumps
20 pull-ups
30 burpees
20 SOH (135/95)
Rest 2'
AMRAP - 6'
200m run
30 wall balls (20/14)
20 T2B
30 box jumps
20 pull-ups
30 burpees
20 SOH (135/95)
Rest 2'
AMRAP - 6'
200m run
30 wall balls (20/14)
20 T2B
30 box jumps
20 pull-ups
30 burpees
20 SOH (135/95)
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ENDURANCE
A)
Warm-up - 10'
50 jumping jacks
40 speed climbs
30 DU
20 hollow rocks
10 reverse burpees
2 rounds
B)
Conditioning WOD
AMRAP - 5'
10 jump squats
20 T2B
10 burpees
EMOM - 9'
1°min: 20 sit-ups v-up
2°min: 16 jumping lunges
3°min: 12 box jumps
C)
WOD
14 front squats (95/65)
12 HSPU
10 GOH (45/25 - anilha)
5 rounds for time
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