Warm-up - 15'
Dynamic mobility and activation to chest (upper body)
+
3 rounds:
Biceps curls 5D/5E
Triceps extension 5D/5E
+
10 band MU reverse pull-up
5 pop swings
B)
EMOM - 5'
1-2 ring MU (adaptação: 5 ring dips)
Workout 12'
A cada 1'30":
2 jerks
C)
WOD
Workout 15'
A cada 5':400m run
10 strict HSPU
10 thrusters (95/65)
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ENDURANCE
A)
Warm-up
800m run
50 push presses
800m run
50 sit-ups v-up
B)
EMOM - 8'
1° min: 3 snatch push press
2° min: 3 OHS 2" pause
*pode aumentar a carga
C)
WOD
AMRAP - 10'
2-4-6-8-10-14-16.......
OHS (115/75 RX - 75/55 SC)
C2B