Warm-up
AMRAP - 10'
200m run
10 KB ou DB single arm push presses 5/5
10 gobblet squats (mesma carga di push press)
10 mountain climbs
10 snatch balance (45/35)
B)
Strength & Conditioning
Workout - 8'
A cada 2' (4 sets):
3-position snatch (chegar até 55% PR)
= 1 high hang/mid thigh/2" pause below the knee
B1)
Workout - 12'
A cada 2' (6 sets):
SNATCH
Set 1 e 2 = 3 (60%-65%)
Set 3 e 4 = 2 (70%-75%)
Set 5 e 6 = 1 (80%-85%)
B2)
Workout - 6'
A cada 2' (3 sets):
8 back squats (70%)
B3)
Workout - 6'
A cada 2' (3 sets):
8 romanian deadlifts (80% RM clean)
C)
WOD
AMRAP - 12'
250m row
20 wall balls (30/20)
10 pull-ups
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ENDURANCE
A)
Warm-up
EMOM - 12'
1° min: 20 psoas pulse D/20 E
2° min: 30 wrist pulse
3° min: 30 hollow rocks
4° min: 6 mountain climbs + 30 speed climbs
B)
WOD
Running clock - 40'
1ª parte = cap time: 25'
50 cal row
50 burpees over bar
30 C&J (135/95)
100m run
60 russian swings (32/24)
2ª parte = cap time: 15'
3 rounds:
400m run
50 DU
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