Sexta-feira(19/10)

A) WARM UP

EMOM 6'

10 wrist pulse + 2 wall climb

20 handstand marching

Tempo(4X1) handstand push up déficit (👧45 + 25//👦 45+ 45)

B) Strength & Conditioning

EMOM 9'

• 30" V-up sit up
• 30" hollow rock
• 30" russian twist plate (15/25)

B1) Build to today heaviest 15'

• FRONT SQUAT + Jerk 

OBS:treinar o pior jerk

C) WOD 1

Complete 12 - 9- 6 reps FOR TIME

• Thruster (135/95) 
• Bar MU

Time cap 6'

-Quando o relógio chegar no 7'

C1) WOD 2

Complete 21-15-9 reps for time 

• Thruster (95/65)
• C2B