Warm-up
AMRAP - 10'
200m run
20 PVC pass through
10 mountain climbers
5 dog stretches
+
Tabata - 4'
Deadlift (45/35)
Hang power clean
Push jerk
Strict pull-up
B)
Construir carga WOD
C)
WOD
5 rounds for time:
1 round "DT" (12 deadlifts / 9 hang power cleans / 6 push jerks - 155/105)
+
1 round "CINDY" (5 pull-ups / 10 push-ups /15 air squats)
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ENDURANCE
A)
Warm-up
AMRAP - 6'
100m run
10 shoulder presses
10 step-ups
10 reverse snow angels
B)
Strength & Conditioning
AMRAP - 10'
8 push jerks (165/115)
8 box jumps over
8 push-ups
C)
WOD
2 miles run
*Pela manhã: percurso fora do Clube
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