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UNIDADE 1 E 2

QUARTA

AMRAP 20’

“DUPLAS”

200m Run “Juntos”

50 Toes to Bar

200m Run “Juntos”

50 Front squat (135/85)(95/65)

200m Run “Juntos”

50 Burpees Over Bar

SKILL

“Pump Session”

Barbell Upright Row – 4×6

Db. Triceps Forehead – 4×8

Plate Front Raises – 4×10

QUINTA

“Trios”

300 Double Unders

150 Cal erg

*Then…*

100 Wall Ball (20/14)(14/8)

75 Box Jump Over

50 Air Squats (SYNC)

75 Kb Swing (24/16)(12/8)

100 Wall Ball

_Cap 25’_

SKILL

EMOM 9’

30’’ Alterning V-up

45’’ Dynamic Plank 

30’’ Tuck Up

15’’ Hollow Hold

SEXTA

Amrap 14’

3 Squat clean 

3 Shoulder to overhead

3 Thrusters

*Acrescentar carga a cada round*

CARGA INICIAL – 75/45LB

_score: maior carga realizada para os 3 movimentos_