Warm-up
50 DU
40 air squats
30 russian swings KB (20/14)
20 sit-ups (remador)
1' plank
2 rounds NOT for time
B)
Preparar movimentos e carga p/ treino
C)
WOD
7 deadlifts (165/115)
6 HSPU (déficit 45+25 lb H / 45+10 lb M )
5 power clean (165/115)
4 burpees over bar
3 front squats (165/115)
2 SOH (165/115)
1 MU
7 rounds for time
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ENDURANCE
A)
Warm-up
10 lunges with twist
10 side lunges (D/E)
10 ankle rolls
10 mountain climbs
10 side high kicks (D/E)
10 arm circles (frente/atras)
10 dog stretches
2 rounds
B)
Strength & Conditioning
EMOM - 10'
10 DB bench presses (pode fazer deitado no chão e usar KB)
C)
WOD
10 box jumps over
10 HSPU
100m run
9 box jumps over
9 HSPU
100m run
8 box jumps over
8 HSPU
100m run
Até.....
1 box jump over
1 HSPU
100 m run
For time
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