Sexta-feira(06/07/2018)

A) WARM-UP
TABATA 4'

• PVC pass thru
• Scap pull up
• Hollow rock
• Kipping on ring

B) STRENGHT & CONDITIONING

EMOM 6'

• 2 a 3 Ring MU
• adaptação: Bar MU/ C2B strict

B1) FRONT SQUAT

• Set 1: 3 reps 80%
• Set 2: 2 reps 85%
• Set 3: 1 rep 90%
• Set 4: 3 reps 85%
• Set 5: 2 reps 90%
• Set 6: 1 rep 95%
• Set 7: 6 reps 75%

C)WOD

EVERY 3' FOR 18' (6 sets)

• 15 wall ball 20/14
• 10 burpees
• 30 DU