QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 Superman
– 20 mobilidade quadril agachado
3x
– 10 thrusters (barra)
– 20 sit up rotação anilha
TÉCNICA
Emom 4×4’
– 100m run
– 21 deadlift
– 21 burpees
*
– 200m run
– 18 deadlift
– 18 burpees
*
– 300m run
– 15 deadlift
– 15 burpees
*
– 400m run
– 09 deadlift
– 09 burpees
WOD
Caverninha
AMRAP 10’
– 03 Bmu/06 pull up/ 06 ring row
(1,2,3…)
– thrusters
– SHOUTTLE run (10m)