QUARTA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha
– 10 swing
– 20 mobilidade quadril box
– 10 step box
2x
– 05 clean in jerk (barra)
– 10 box jump over
Cap 10’
For time
5x
– 10 hspu/push up
– 10 box jump over step
Rest’
AMRAP
– 04 clean
– 06 facing burpees box jump over
Obs: 01 em front rack
Rest 5’
Rx/intermediária
Emom 5’
Complex
Homem
– 02 snatch
– 02 Hang snatch
Mulher
– 02 clean
– 02 s2oh
Scale/iniciante
AMRAP 5’
Complex
Homem
– 05 snatch
– 05 Hang snatch
Mulher
– 05 clean
– 05 s2oh
TÉCNICA
– 21 wall ball
– 50 du/su
– 100m run
–
– 18 wall ball
– 50 du/su
– 100m run
–
– 15 wall ball
– 50 du/su
– 100m run
–
– 12 wall ball
– 50 du/su
– 100m run
–
– 09 wall ball
– 50 du/su
– 100m run
WOD