TREINO SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade quadril ajoelhado
– 20 perdigueiro
– 20 mobilidade punho solo
Emom 9’
– 1’ squat isométrico parede
– 1’ pêndulo
– 1’ prancha abs
TÉCNICO
2×5
– push press
– front squat
WOD – cap 30’
AMRAP 7’
Dupla
– 06 front squat (01 front rack)
– 08 burpees
Rest 3’
For time
– 50 wall ball
– 500m run
–
– 40 wall ball
– 400m run
–
– 30 wall ball
– 300m run
–
– 20 wall ball
– 200m run
–
– 10 wall ball
– 100m run
OBS: corrida com wall ball e sincronizado
Rx 70/55 kg
In 60/45 kg
Sc 50/45 kg