TERÇA
AQUECIMENTO
3x
– 10 mobilidade ombro pvc
– 20 mobilidade punho solo
– 20 perdigueiro
5x
– 05 SHOUTTLE run
– 10 box jump
– 15 sit up abmat
TÉCNICA
3×10
– t2b sentado
– sit up infra
3×10
– arch hollow pvc
– v.sit up pvc
Emom 5’
– 10/15 toes to bar
Emom 5’
Push press
– 3×6/70%
– 2×4/80%
WOD
AMRAP 11’
– 03 Hang snatch
– 03 Mu / 06 ring row
– 06 box jump over
Rx 60/45 kg
In 50/35 kg
Sc 40/25 kg