Warm-up
Tabata - 4'
• PVC pass through
• Mountain climb
• Psoas pulse D
• Psoas pulse E
A1)
Tabata - 4'
• Shoulder press opener (45/35)
• Good morning
• Squat clean
• Split jerk
B)
Strength & Conditioning - 18'
1 heavy C&J (construir carga)
C)
WOD
3 rounds for time
460m run
10 deficit HSPU (H: 45+25 / M: 45+15)
20 alternating DB snatches (50/35)
30 air squats
460m row
*Quem tiver colete deve usar - H: 15 lb / 7,5 lb
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ENDURANCE
A)
Warm-up
EMOM - 9'
1º min: 10 PVC pass through + 10 kipping pull-ups
2º min: 6 mountain climbs + 6 rolinhos
3º min: 10 step lunges + 20" hollow rocks
B)
Strength & Conditioning
For time
50 plate OH step lunge (45/25)
40 american swings (24/16)
30 box jumps
10D/10E push presses (50/35)
10 DB squat snatches (50/35)
C)
WOD
Em duplas:
150 pull-ups
200 push-ups
250 butterfly sit-ups
300 air squats
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