Warm-up
EMOM - 9'
Min 1: 15 passagens PVC
Min 2: 100m sprint
Min 2: 10 OHS (45/35)
B)
Strength
EMOM -10'
Complex
1 high pull + 1 power snatch + 1 OHS (95/55)
C)
WOD
21-15-9
Squat snatch (95/65)
Pull-up
Wall ball
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ENDURANCE
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ENDURANCE
A)
Warm-up - 15'
15 sit-ups (remador)
15 hip extensions
15 russian swings (20/12)
15 push-ups
15 row KB (15 cada braço)
B)
WOD
800m run
50 air squats
600m run
50 sit-ups (butterfly)
400m run
50 OH lunge steps (45/35)
200m run
50 box jumps over
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