Warm-up
Tabata - 4'
Mountain climb
Front squat 3" pause (45/35)
B)
Strength & Conditioning - 24'
Front Squat
Workout 8'
A cada 2':
Set 1: 5 (60%)
Set 2: 5 (70%)
Set 3 e 4: 5 (75%)
Workout 16'
A cada 2':1 clean lift off + 1 squat clean
*construir a carga
C)
WOD
Workout 20'
A cada 5':
30 cal row ou 400m run
12 thrusters (95/65)
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ENDURANCE
A)
Warm-up
200m jog
200m run
200m jog
200m run
+
A/B/C skips 50m
B)
Skills and drills
Back against the wall
Charlie angels drills
Jump rope drills
C)
WOD
2 rounds
1000m run
3' rest
D)
Cool down
10' static stretching (alongamento c/ estático)
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