Sexta-feira(28/09)

A) WARM UP 

EMOM 9 '

• 40" V up sit up
• 40 " hollow rock
• 40" russian twist plate (35/25/15)

B) STRENGTH & CONDITIONING

obs: não precisa anotar

• 30" wall facing handstand marching 
• 30" off
• 30" negative HSPU
• 30" off
• 30" strict HSPU 
• 30" off

REPETE TUDO

• 45" wall facing handstand marching 
• 15" off
• 45" negative HSPU
• 45"off
• 45"strict HSPU 
• 45"off

REPETE TUDO

• 1' wall facing handstand marching 
• 1' negative HSPU
• 1' strict HSPU 

B1) Front SQUAT 15'

• Set 1:          5 reps - 85%
• Set 2:          3 reps - 88%
• Set 3:          1 rep - 90%
• Set 4 e 5:    1 rep - 93%

C) WOD

4 rounds for time

• 20 cal row ou 300m run
• 35 air squat
• 50 DU