SEXTA
AQUECIMENTO
3x
– 10 bom dia
– 20 mobilidade punho barra rack
– 20 mobilidade quadril agachado
3x
– 10 swing
– 10m front lunge
– 20 sit up abmat
TÉCNICA
Back squat
– 3×6/70%
– 3×4/80%
WOD
for time – cap 30’
– 500m run
– 25 clean
– 25 toes to bar
– ”””
– 400m run
– 20 clean
– 20 toes to bar
– ”””
– 300m run
– 15 clean
– 15 toes to bar
– ”””
– 200m run
– 10 clean
– 10 toes to bar
– ”””
– 100m run
– 05 clean
– 05 toes to bar
Rx 70/55 kg
In 60/45 kg
Sc 50/35 kg