SEGUNDA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 perdigueiro
– 20 stiff sentado
3x
– 10 ring row
– 10 V.sit up
– 50/100 du/su
TÉCNICA
3×10
– hollow hock pvc
– kipping
3×10
– Superman pvc
– zero escapula rack
3×10
– arch hollow pvc
– zero joelho rack
Emom 8’
– 1’ pull up butfly (livre/box)
– 1’ off
WOD
For time – cap 12’
(1,2,3…10)
– clean
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg