TERÇA
AQUECIMENTO
3x
– 20 mobilidade punho barra rack
– 20 mobilidade quadril agachado
– 20 prancha dinâmica
1x
– 100 du/su
– 21 swing
–
– 80 du/su
– 18 swing
–
– 60 du/su
– 15 swing
–
– 40 du/su
– 12 swing
–
– 20 du/su
– 09 swing
TÉCNICA
3x
– 40m caminhada hold dumbell (02)
– 40m caminhada over head anilha (bandeja)
– 40m front lunge
WOD
For time
– 500m run
– 21 deadlift
– 21 hspu/push up
– ”
– 400m run
– 18 Hang clean
– 18 hspu/push up
– ”
– 300m run
– 15 front squat
– 15 hspu/push up
– ”
– 200m run
– 12 push in jerk
– 12 hspu/push up
– ”
– 100m run
– 100 wall ball
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg