SEMANA 8
Segunda-feira, 19 de novembro de 2018.
HEAVY PULL
Score: No Score
EMOM 30’
Minuto 1: 25 Sit Up
Minuto 2: Snatch Complex 115/75lbs
Minuto 3: 12 Ring Dips
Snatch Complex = 1 Snatch High Pull, 2 Hang Power Snatch, 2 Overhead Squat
Terça-feira, 20 de novembro de 2018.
PUSH
Score: Time
10 Rounds – Time Cap 35’
6 Jerk Complex 95/65lbs
9 Chest to Bar Pull Up
12 Calories Row
Jerk Complex = 3 Rounds, 1 Power Jerk, 1 Split Jerk
(FERIADO – aulas 8,9,10,11hs)
Quarta-feira, 21 de novembro de 2018.
METCON
Score: Time (time cap 30’)
1600mts Run
Annie
50-40-30-20-10
Double Unders
Sit Up
(Single Unders 3X)
Then
50 Burpees Box Jump Over 24/20in
Quinta-feira, 22 de novembro de 2018.
HEAVY DAY
Score: No Score
EMOM 30’
Minuto 1: 3 Back Squat 225/155lbs
Minuto 2: 12 One Arm Kettlebell Overhead Lunges 16/08kg
Minuto 3: 15 Push Up
Sexta-feira, 23 de novembro de 2018.
HEAVY PULL
Score: Time (time cap: 35’)
2500/2000mts Row
5 Rounds
9 Hang Power Clean 135/95lbs
12 Toe to Bar
5 Rounds
12 Deadlift 135/95lbs
12 Box Jump 24/20in
Sábado, 24 de novembro de 2018.
PUSH
Score: Time (time cap: 30’)
IN/OUT: 30 Push Press 75/55lbs
5 Rounds
6 Handstand Push Up
9 Hang Power Snatch
15 Wall Ball 20/14lbs
