Warm-up - 15'
3 rounds:
10 PVC pass through
30"D/30"E band assisted pec stretch
30"D/30"E band assisted lat stretch
+
2 rounds:
20 KB around the body (10 cada lado)
10D/10E swings unilaterais
5D/5E military presses
10 gobblet squats
Waiters walking (reta dentro do box - vai D e volta E)
B)
Strength & Conditioning
TABATA - 4'
Footwork split jerk
Jerk balance (45/35)
B1)
EMOM - 10'
2 behind the neck jerk (65%-70% PR)
C)
WOD
AMRAP - 4'
400m run + max HSPU
Rest 3'
AMRAP - 4'
10 box jumps + 10 C2B
Rest 3'
AMRAP - 4'
5 burpees + 5 thrusters (95/65)
Rest 3'
AMRAP - 4'
30 DU + 10 T2B
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ENDURANCE
A)
Warm-up - 10'
50 jumping jacks
40 sit-ups (remador)
30 russian swings
20 mountain climbers
10 reverse burpees
B)
Strength & Conditioning
EMOM - 8'
1° min: 8 deadlifts (75% PR)
2° min: 15 push-ups
C)
WOD
Em trios:
AMRAP 30'
20 burpees
20 wall balls (20/14)
20 sit-ups (butterfly)
300m run (todos correm juntos)
*Somente 1 integrante do time executa as 20 reps - os outros descansam
*Revezar os movimentos
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