Quinta-feira(04/10)

A) WARM UP 

EMOM 15'

• 15 air squat + 5 burpee
• 12 russian swing + 3 burpee over KB
• 15 sit up V up + 20" hollow rock
• 5 FRONT SQUAT + 5 push press+ 5 Thruster 45/35
• 15 back extension  + 30" plank

B) Preparar movimentos e cargas para o treino

C) WOD

TIME CAP 30'

• 600 m run ( 500+ 100)
• 9 Thruster (RX: 95/65) (SC: 75/55)
• 21 a. swing (24/16)
• 500 m run
• 9 Thruster
• 15 push press
• 21 a. swing
• 400m run (casinha de motos)
• 9 Thruster
• 15 push press
• 21 Front squat
• 21 a. swing
• 200m run