Warm-up
TABATA - 4'
Air squat
Burpee
Rolinho
Front squat (45/35)
+
TABATA - 4'
Snatch push press (45/35)
Snatch high pull bellow the knee
Muscle snatch
Strict pull-up
B)
Strength & Conditioning
Dead stop front squat - 10'
*construir um heavy single
B1)
Workout - 8'
A cada 2' (4 sets):
2 power snatches (70%-75% RM snatch)
B2)
Workout - 8'
A cada 2' (4 sets):2 snatches lift off + 1 squat snatch
*sai do chão + 2" abaixo do joelho conta + volta p/ o chão
C)
WOD
2 leg less rope climbs
40 DU
30 cal row
200m run
3 rounds
---------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
400m run (volta do estacionamento)
+
3 rounds:
10 push presses (45/35)
16 box step ups with barbell
20 KB swings (24/16)
+
400mm run
B)
Preparar movimentos e carga WOD
C)
WOD
800m run
+
3 rounds:
10 SOH (135/95)
20 box jumps
30 American swings (24/16)
+
800m run
Nenhum comentário:
Postar um comentário