S
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade ombro solo agachado
– 20 oração tronco 4 apoios
Emom 6’
– 04 shuttle run
– 06 burpees face line
TÉCNICA
3×10
– hollow hock pvc
– kipping
3×10
– Superman pvc
– zero escapula rack
3×10
– arch hollow pvc
– zero pernas rack
Emom 6’
– 1’ pull up butfly
– 1’ off
WOD
For time – cap 15’
15/12/09/06/03
– Clean
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg