SEXTA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade tornozelo parede
– 20 perdigueiro
3x
– 10 clean dumbell
– 15 wall ball
– 20 prancha tocando solo
TÉCNICA
3×10
– hollow hock
– kipping
3×5
– muscle clean
– front squat
WOD
for time – cap 30’
– 300m run
– 30 clean
– 30 toes to bar
– “
– 200m run
– 20 clean
– 20 toes to bar
– ”
– 100m run
– 10 clean
– 10 toes to bar
– ”
– 200m run
– 20 clean
– 20 toes to bar
– ”
– 300m run
– 30 clean
– 30 toes to bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg