WARM UP
2 RONDAS
10 BANDED GLUTE BRIDGE
10 PLATE ROMANIAN DEADLIFT
10 SUPINE SHOULDER FLEXION
15/15´´ PVC FRONT RACK POSITION
STRENGHT
EMOM 15´ CADA 3´
7 DEAD LIFT (2-1-X-1)
7 STRICT PULL UP
RPE 7.5 RIR 2 *75%
SKILL
–
METCON
27′ TC
RX
A) FOR TIME: 9/8/7…1 (9´ TC)
WALL BALL | 9/6 KG
*ENTRE RONDAS 20 DU
B) FOR TIME: 21/15/9 (9´ TC)
FRONT SQUAT | 60/45 KG
BOX JUMP OVER | 60/50 CM
C) FOR TIME: 21/15/9 (9´ TC)
PULL UP/PUSH UP
KB SWING | 20/16 KG
*400 M RUN AL TERMINAR
SCALED
A) FOR TIME: 9/8/7…1 (9´ TC)
WALL BALL | 7/5 KG
*ENTRE RONDAS 20 DU
B) FOR TIME: 21/15/9 (9´ TC)
FRONT SQUAT | 45/25 KG
BOX JUMP OVER | 60/50 CM
C) FOR TIME: 21/15/9 (9´ TC)
PULL UP/PUSH UP
KB SWING | 16/12 KG
*400 M RUN AL TERMINAR
OPEN
A) FOR TIME: 9/8/7…1 (9´ TC)
WALL BALL | 4/3 KG
*ENTRE RONDAS 20 DU
B) FOR TIME: 21/15/9 (9´ TC)
FRONT SQUAT | 20/15 KG
BOX JUMP OVER | 50/40 CM
C) FOR TIME: 21/15/9 (9´ TC)
PULL UP/PUSH UP
KB SWING | 12/8 KG
*400 M RUN AL TERMINAR