ATENÇÃO, GALERA!
Vai ter subida na corda.
Levem seus equipamentos: luvas, calça, shin skins, meião etc.
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A)
Warm-up - 12'
200m run
40 sit-ups butterfly
40 step-ups (no degrau)
20 Russian swings (10 a 20)
20 wall balls (6 a 14)
B)
Strength & conditioning
AMRAP - 6'
3 rope climbs
5 power C&J (155/115)
C)
WOD
8 deadlifts (225/165)
10 burpees over the bar
12 C2B
3 rounds for time
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ENDURANCE
A)
Warm-up
EMOM - 8'
Minuto 1: 12 Americans swing (10 a 20)
Minuto 2: 24 DU
B)
Strength & conditioning
AMRAP - 6'
5 burpees
5 power cleans (135/95)
5 push-presses (135/95)
C)
WOD
800m run
40 DU
4 rope climbs
600m run
30 DU
3 rope climbs
400m run
20 DU
2 rope climbs
200m run
10 DU
1 rope climb
For time