Terça-feira(23/07)

A) WARM UP 6'

3 rounds of:

• 10 pvc pass thru

• 10 T spine pulse

• 10 jumping Jack

• 5 burpee

• 5 rolinho

• 5 Thruster 45/35

B) Strength and Conditioning

For time

30 HSPU

100 DU

30 pull up

100 DU

30 HSPU

TC: 12'

B1) TEMPO BACK SQUAT 10'

@32×1 +1 sem tempo

Set 1 ----> 3 reps @65% + 1 rep sem tempo

Set 2 ----> 2 reps @70@ + 1 rep

Set 3 ----> 2 reps @75% + 1 rep

Set 4 ----> 1 rep @80% + 1 rep

Set 5 ----> 1 rep @85% + 1 rep

C) WOD

600 m run (500 + 100)

40 Thruster 45/35

400 m run ( casa de motos)

30 Thruster 75/55

200 m run

20 Thruster 95/65

100 m run

10 Thruster 135/95

Immediately....

50 T2B

TC: 25'

⚠️anotar tempo dos thrusters e depois do T2B.