QUINTA
AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 alongamento glúteo rack
– 20 mobilidade quadril sentado
3x
– 10 mobilidade ombro pvc
– 20 mobilidade punho solo
– 30 pinçada anilha
TÉCNICA
Emom 9’
– 1’ pêndulo
– 1’ hold kb/db
– 1’ prancha abs
WOD
For time – cap 40’
– 500m run
– 21 wall ball
– 21 dB Hang snatch
– ””
– 400m rub
– 18 wall ball
– 18 dB Hang snatch
– ””
– 300m run
– 15 wall ball
– 15 db Hang snatch
– ””
– 200m run
– 12 wall ball
– 12 dB Hang snatch
– ””
– 100m run
– 09 wall ball
– 09 dB Hang snatch
– ”””
– 200m run
– 12 wall ball
– 12 dB Hang snatch
– ””
– 300m run
– 15 wall ball
– 15 dB snatch
– ””
– 400m run
– 18 wall ball
– 18 dB snatch
– ””
– 500m run
– 21 wall ball
– 21 dB Hang snatch