SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro parede
– 20 mobilidade punho solo
– 20 mobilidade quadril agachado
TÉCNICA
3×10
– hollow hock
– Superman
Emom 6’
– 1’ kipping
– 1’ off
Emom 6’
– 1’ butfly pull up (box)
– 1’ off
Emom 6’
– 1’ butfly bull up (livre)
– 1’ off
WOD
For time
– 05 ROPE climbe*
15/12/09/06
– clean
– toes to bar
– box jump over
– 05 ROPE climbe*
Rx 70/55 kg
In 60/45 kg
Sc 50 kg