QUINTA
AQUECIMENTO
3x
– 20 mobilidade ombro wall ball anilha
– 20 mobilidade quadril ajoelhado
– 20 prancha dinâmica
For time
– 300m run
– 21 wall ball
– 21 sit up abmat
–
– 300m run
– 15 wall ball
– 15 sit up abmat
–
– 300m run
– 09 wall ball
– 09 sit up abmat
TÉCNICA
3x
– 05 ROPE climbe
– 10m front lunge
Emom 6’
– 1’ ROPE climbe
– 1’ off
WOD
Emom 6×2’
– 05 SHOUTTLE run (10m)
– 10 box jump
Ret ‘
– máximo de snatch
Rx 60/45 kg
In 50/35 kg
Sc 40/25