SEMANA 11
Segunda-feira, 10 de dezembro de 2018.
Score: No Score
3 Rounds or 6’
5 Push Jerk
7 Power Clean
9 Front Squat 95/65lbs
3 Rounds or 6’
3 Push Jerk
5 Power Clean
7 Front Squat 135/95lbs
3 Rounds or 6’
1 Push Jerk
3 Power Clean
5 Front Squat 185/135lbs
Terça-feira, 11 de dezembro de 2018.
Score: No Score
Blocos 1, 3, 5
3 Rounds or 4’
3 Strict Pull Up
9 Push Up
12 Jump Lunges
Bloco 2
5X3 Back Squat 275/205lbs (2’/Round)
Bloco 4
5X5 Deadlift 275/205lbs (2’/Round)
Quarta-feira, 12 de dezembro de 2018.
Score Time
IN: 1600mts Run
10-9-8-7-6-5-4-3-2-1
Burpees
Box Jump 24/20in
Sit Up
OUT: 300 Double Unders or 900 Single Unders
Quinta-feira, 13 de dezembro de 2018.
Score: Time
3 Rounds (Decrescente)
12/10/8 Power Snatch 135/95lbs
45/30/15 Wall Ball 20/14lbs
30/20/10 Calories Row
30/20/10 Dips
Sexta-feira, 14 de dezembro de 2018.
Score: Time
3-6-9-12-15-18
Hang Power Clean 135/95lbs
Toe to Bar
5X3 Front Squat 225/155lbs (2 Rounds/Min)
Sábado, 15 de dezembro de 2018.
Score: Time
2 Rounds de TUDO:
10-8-6-4-2
Sumô Deadlift High Pull 75/55lbs
Wall Ball 20/14lbs
Box Jump 24/20in
10-8-6-4-2
Push Press 75/55lbs
Calories Row