QUINTA
AQUECIMENTO
3x
– 10 bom dia
– 10 homem aranha
– 20 elevação quadril solo
3x
– 05 puxada ROPE climbe
– 10m front lunge
TÉCNICA
Emom 6’
Deadlift
– 2×10/50%
– 2×8/70%
– 2×6/80%
Emom 6’
– 1’ ROPE climbe
– 1’ off
WOD
AMRAP 10’
(2,4,6…)
– thrusters
– toes to bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg