SEXTA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 20 perdigueiro
5x
– 10 wall ball
– 10 front lunge
– 10 burpees
TÉCNICA
3x
– 10 hollow hock
– 10 Superman
3x
– 10 Mu solo pvc
– 10 kipping mu
Emom 5’
– 05 Mu livre / box / ring dip
WOD
For time
– 15 snatch
– 15 toes to bar
– 100m run
– ””
– 12 snatch
– 12 toes to bar
– 200m run
– ””
– 09 snatch
– 09 toes to bar
– 300m run
– ””
– 06 snatch
– 06 toes to bar
– 400m run
Rx 70/45 kg
In 60/35 kg
Sc 50/25 kg