Warm-up
EMOM - 6'
1° min: 10 PVC pass through + 10 T spine pulses
2° min: 10 scorpion stretches
3° min: 10 kippings on ring MU
B)
Strength & Conditioning
Workout - 4'
A cada 30" (8 sets):
1 a 2 rings MU
B1)
FRONT SQUAT - 15'
Sets 1 e 2 == 2 (60%-65% 1 RM front squat)
Sets 3 e 4 == 2 (70%-75%)
Sets 5 e 6 == 2 (80%-85%)
C)
WOD
1 km row ou 700m run ou 1,5 km bike
+
3 rounds:
15 narrow grip push-ups
15 sit-ups (butterfly)
+
3 rounds:
15 T2B
15 burpees box jump over
+
1 km row ou 700m run ou 1,5 km bike
----------------------------------------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
Tabata - 4'
Spraw
Hang squat clean (45-35)
Shoulder press
Front squat
B)
Preparar p/ WOD
C)
WOD
AMRAP - 5’
50m run
10 hang squat cleans (95-65)
Rest 2’
AMRAP - 5’
40 DU
10 push presses (95/65)
Rest 2’
AMRAP - 5’
30 pull-ups
10 hang squat cleans (95/65)
Rest 2’
AMRAP - 5’
20 box jumps over
10 T2B
Rest 2’
AMRAP - 5’
10 front squats (95/65)
10 burpees over bar
For time
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