QUINTA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 rotação tórax 04 apoios
– 20 stiff solo
TÉCNICA
Emom 6’
– 30” hollow hock pvc
– 30” off
–
Emom 6’
– 30” zero escapula rack
– 30” off
–
Emom 6”
– 30” pull up box (braços)
– 30” off
–
Emom 6”
– 30” zero chute
– 30” off
–
Emom 6’
– 10 pull up butfly
WOD
For time – cap 15’
– 100m run
– 10 wall ball
– 10 box jump over
– ”
– 200m run
– 20 wall ball
– 20 box jump over
– ”
– 300m run
– 30 wall ball
– 30 box jump over
– ”
– 200m run
– 20 wall ball
– 20 box jump over
– ”
– 100m run
– 10 wall ball
– 10 box jump over