SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball pvc
– 20 mobilidade quadril agachado
– 20 prancha dinâmica
1x
– 700m run
– 40 deadlift
TÉCNICA
Emom 3’
– 30” hollow hock pvc
– 30” off
Emom 3’
– 30” arch hollow pvc
– 30” off
Emom 3’
– 30” kipping
– 30” off
Emom 6’
– 1’ butfly pull up/box
– 1’ off
WOD
AMRAP 11’
– 05 toes to bar
(1,2,3…)
– clean
Rx 80/55 KG
In 70/45 kg
Sc 60/35 kg