SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 stiff
– 20 perdigueiro
Emom 6’
– 10 burpees
TÉCNICA
3×10
– hollow hock
– t2b sentado
3×10
– Superman
– V. Sit up
3×10
– kipping
– sit up infra rack
Emom 6’
– 10 toes to bar
WOD
For time – cap 20’
Trio
– 500m run sincronizado
– 50 Hang clean
– 50 wall ball
– -
– 400m run sincronizado
– 40 Hang clean
– 40 wall ball
– -
– 300m run sincronizado
– 30 Hang clean
– 30 wall ball
– -
– 200m run sincronizado
– 20 Hang clean
– 20 wall ball
– -
– 100m run sincronizado
– 10 Hang clean
– 10 wall ball
Rx 50/35kg
In 40/25kg
Sc 30/15kg