SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha solo
– 20 stitt sentado
– 20 mobilidade tornozelo parede
Emom 5’
– 03 shuttle run (10m)
– 06 swing
– 09 wall ball
TÉCNICA
3×5
– pull snatch
– power snatch
– snatch balance
3×10
– hollow hock
– v.sit up
– kipping
Emom 5’
– 02 snatch
– 02 Hang snatch
Emom 5’
– 10 toes to bar
WOD
For time – cap 15’
12/09/06/03
– thrusters
– pull up
– 400/300/200/100m run após cada round
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg