TERÇA
AQUECIMENTO
3x (trio)
– 03 shuttle run (40m)
– 10 sit up abmat
– 10 swing
3x
– 20 mobilidade punho solo
– 20 elevação quadril solo
– 20 stiff solo
TÉCNICA
3×10
– hollow hock
– sit up infra
3×10
– Superman
– toes to bar sentado
3×10
– hollow hock
– kipping
3×10
– V. Sit up
– knee raise (joelho peito com kipping)
Emom 5’
– 10 toes to bar
WOD
For time – cap 10’
– 300m run
– 30m over head front lunge kb/db
–
– 200m run
– 20m over head front lunge kb/db
–
– 100m run
– 10m over head front lunge kb/db
Rx 80/65 kg
In 70/55 kg
Sc 60/45 kg