Warm-upTABATA - 4'
Reverse burpee
Mountain climb
Back squat (45/35)
Hang power clean (45/35)
B)
Strength & ConditioningWorkout - 16'
A cada 2' (8 sets):
BACK SQUAT
Set 1 e 2: 6 (55% PR)
Set 3 e 4: 4 (65%)
Set 5 e 6: 3 (75%)
Set 7 e 8: 3 (85%)
C)
WOD
50 DU
12 hang squat clean (155/105)
9 HSPU
3 rounds for time
+
50 cal row
*anotar o tempo individual de cada WOD
-------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up460m run
+
TABATA - 4'
Dog stretch
Speed climb
Hollow rock
PVC good morning
+
460m run
+
TABATA - 4'
Step up
Thruster (45/35)
Good morning (45/35)
Push press (45/35)
+
460m run
B)
Preparar movimentos e carga p/ WOD
C)
WOD
EMOM - 18'
1° min: max wall ball (20/14)
2° min: max KB swing (24/16)
3° min: max box jump
4° min: push press (95/65)
5° min: max DU
6° min: rest
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