SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade tornozelo parede
– 10 homem aranha
3x
– 03 shuttle run (40m)
– 40m front lunge
TÉCNICA
Emom 3’
– 30” hollow hock isométrico
– 30” off
Emom 3”
– 30” superman isométrico
– 30” off
Emom 3’
– 30” kipping
– 30” off
Emom 8’
– 1’ pull up
– 1’ off
WOD
Emom 9’
(1,2,3…9)
– clean
– push in jerk
– burpees over the bar
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg