SEXTA
AQUECIMENTO
3x
– 20 mobilidade tornozelo parede
– 20 mobilidade quadril agachado
– 20 Superman
– 500m run
– 25 wall ball
– ”””
– 400m run
– 20 wall ball
– ”””
– 300m run
– 15 wall ball
– ”””
– 200m run
– 10 wall ball
– ”””
– 100m run
– 05 wall ball
TÉCNICA
Back squat
– 3×6/70%
– 3×4/80%
Deadlift
– 3×80/70%
– 3×6/80%
WOD
Máximo de carga em 6’
Complex
– 02 clean
– 02 front
– 02 thrusters