sexta-feira, 13 de julho de 2018

Sexta-feira(12/07/2018)

A) WARM UP 12'
2 ROUNDS OF:
  • 10 reps of each moviment
    • prone snow angel
    • halos
    • reverse grip dead hang hold
    • laying kips
    • ring row ou ring pull up
    • banded pull a part and press
    • straight leg sit up
B)STRENGTH & CONDITIONING
MUSCLE UP DENSITY 5'
  • For max reps
    • 90" ring MU
      • rest 60"
    • 60"max ring MU
      • rest 60"
    • 30"max ring MU
  • adaptação
    • Bar MU ou pull up
  • anotar cada round separadamente
B1) FRONT SQUAT 18'
  • Set 1: 3 reps - 70% a 75%
  • Set 2: 2 reps - 80% a 85%
  • Set 3: 1 rep - 90% a 95%
  • Set 4: 3 rep - 95% a 90%
  • Set 5: 2 rep - 85% a 90%
  • Set 6: 1 rep - 95%+
C) WOD
AMRAP 10'
  • 5 Power clean (205/155)
  • 100m run
  • 1 rope climb
  • 100m run

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