A)
Warm-up
Tabata - 4'
Jumping jack
Reverse burpee
Push press (45/35)
HSPU hold
B)
Conditioning WOD - 9'
1) Against a 3' running clock, complete:
200m run ou 300m row
+
Max DU
*anotar
Rest 3'
2) Against a 3' running clock, complete:
200m run ou 20 cal bike
+
Max HSPU
*anotar
C)
Strength - 15'
Snatch
Achar um heavy single
D)
WOD
4 rings MU
8 push presses (95/65)
6D/6E single arm OH step lunge (DB 45/25)
3 rounds for time
Time cap: 15'
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ENDURANCE
A)
Warm-up
AMRAP - 7'
100m single arm farmer walk (vai D/volta E)
10 single arm deadlift (5D/5E)
B)
Conditioning WOD - 27'
1) Against a 3' running clock, complete:
300m run + max jumping lunge
Rest 3'
2) Against a 3' running clock, complete:
300m run + max push-up hand release
Rest 3'
3) Against a 3' running clock, complete:
300m run + max american swing (24/16)
Rest 3'
4) Against a 3' running clock, complete:
300m run + max pull-up
Rest 3'
5) Against a 3' running clock, complete:
300m run + max DU
C)
WOD
5 HSPU
1 rope climb
5 rounds for time